Low G.I. (glycemic index)

Green Leanie Smoothie

“The green leanie, lives on its back, the green leanie, loves chimney stacks, he’s outrageous he screams and he bawls, the green leanie, let yourself go…..ohhhhhhhhhh”  I’m sure Bowie would approve of such a smoothie.  He’s looking good for an oldie.

Here is a smoothie that really gets you flying in the morning.  Leave the espresso on the side and quaff one of these green beauts, you’ll be zinging ’til lunch.

When its early in the day and our bodies are just waking up, the last thing the want is a mass in the belly to digest.   That’s the good thing about a smoothie, its basically pre-digested!  Sounds disgusting, but is true.  The blender does alot of the work your digestive system would have done, meaning the nutrients are there to be had with very little effort.  Smoothies are a gentle way to nourish yourself, your body will love you for it.

I know what you’re thinking, another green smoothie!  But this one has a very different flavour and green happens to be my favourite colour.  I remember a massive advertisement campaign when I was a nipper, ‘a Mars (insanely sweet and rubbish chocolate bar) a day helps you work, rest and play’.  That seemed to be the nutritional advice heeded by many folk when I was younger.  Well heres a new one, highlighting our evolution as a species, ‘a green leanie a day will help shine, smile and basically feel a heck of alot better about everything’.  Not as catchy, but true enough for us.

A green smoothie per day is brilliant for you, ‘green’ meaning containing green leaves (ie kale, spinach, spring greens etc).  A good blender really gets to work on the fibre, breaking it down into easily absorbed particles.  They act as a blood toxifier, are high in enzymes and minerals and are low in cholesterol.  They are also full of chlorophyll, which makes your skin glow and flushes out baddies, like disease and toxins.

Enzymes are an important part of our diet, our body over time does not produce enough to replenish our system.  We use enzymes when digesting food and without the adequate level, do not absorb nutrients efficiently.  When you drink a green smoothie, you’re getting a shot of pure enzymes.

Smoothies are ideal for packing nutrients in, we need as many as we can get.  Following you’re five a day is fine, but you could always make it ten!  Why not?  The more the merrier.   In one smoothie we can fit in the nutritional equivalent of three vegetable based meals.  These smoothies contain no milk, just water.  Jane and I prefer them like this, they taste cleaner.  This is also the ideal type of smoothie if you fancy a bit of  detox.

So smoothies are the way forward for us all, it will take a little change in culture, but I can see smoothie bars being more popular than your corner cafe in the future.  The French will be sitting on boulevards sipping shots of wheatgrass and kale smoothies from elegant glasses.  This is the future…….

This combo arose out of one of our fruit bowls (we need more than one at the minute, we are munching loads of fruit) and the veg drawer.  The combination of bits in a green smoothie is wide and wonderful.

We love to serve our smoothies in nice glassware, show them some love, so does our lovely friend freeflowfoodie, a blog with amazing energy and of course, smoothies in funky glasses!

Green Leanie Smoothie

This makes a large blender full.  Good enough for breakfast and lunch.

The Bits 

1 handful of spring greens, 1 handful of spinach, 1 apple, 1 pear, 1/2 handful of mint leaves, 1 stalk of celery, 1 inch cube of ginger (finely sliced), 1 handful of chopped canteloupe melon cubes (any sweet melon really), 1 cup of clean water

Optional – Add bananas if you like sweet smoothie, add strawberries if they are in season, add fennel if you want to try something new (great aniseed kick there).

Do It

Blitz in a blender until smooth.  The better the blender, the better the smoothie.  It will be better broken down.

Serve

Straight into nice glassware or pour over a fruit salad/ bowl of cereal.

We Love It! 

The best way to start a day.  That’s it really.

Foodie Fact

Spring greens are actually young, tender cabbage plants, without the tough stem in the middle.  Spring greens are great veg for lowering your cholesterol, which is actually more effective when steamed.  When eaten raw they also contains sinigrin, a great thing for fighting the big ‘C’.

Categories: Blogs, Breakfast, Detox, gluten-free, Healthy Eating, Healthy Living, Low G.I. (glycemic index), Nutrition, Raw Food, Recipes, Smoothies, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , , , , | 6 Comments

Black Olive Tapenade with Beetroot and Red Onion Salad

Beetroot and Red Onion Salad with Black Olive Tapenade

Tapenade is one of those things that we don’t eat enough of.  Everytime we have it, we say the same thing, “Why are we not eating more tapenade!”  It is delicious and is one of those classic summer dishes that reminds me of holidays in Greece and France.

I ate alot of tapenade at break times whilst picking grapes in Beaujolais.  We’d have it spread over warm baguettes, with local cheese and lashings of whatever wine was in the bucket (purely medicinal, it helped to dull the back pain you see).  I believe that the intense satisfaction I got from munching the tapenade pulled me through those back breaking times.  The wine was certainly nothing to get excited about, unfortunately.

This is a wonderful concoction of flavours that I’ve had a little play with (of course) and omitted the use of capers due to a forgetful moment at the shops.  The unique caper-ness has been replaced by the gorgeous sun-dried tomato.  Not a bad substitute!  I have also added raisins to add a little sweetness, the black olives can be a little bitter in these parts, Wales not being high on the olive producing charts.   The rest is fairly classic tapenade, forming a delectable black paste that can be spread or dipped as you choose.  I love this type of food, which is greater than the sum of its bits.

I normally think of Tapenade as being a Greek dish, but it actually hales from Provencal in France.  Traditionally this puree contains caper, anchovies, black olives and olive oil.  The French would normally serve it as an hors d’oeurve or stuff it into a steak.

Tapenade is alot like pesto (see our ‘Hazelnut Pesto‘ post) in that it is a joy to behold sitting in the fridge door.  It just hangs around and marinates, getting better and better.  It goes well in so many things and mixed with some oil, makes for an instant wonder dressing.  The best part is that it has a gourmet flavour with very little needed in way of preparation.

The way you chop up your veg has a major effect on the presentation and texture of a salad.  Have a little think before you begin to chop about what type of effect you’d like to create.

If you spend a little more on good quality olives here, it is well worth it.  The black variety are normally a little cheaper and in their own way, just as good as some of their greener brothers and sisters.

The Bits

Tapenade – 1 cup black olive, 6 sun dried tomatoes, 2 cloves crunched garlic, 1/2 red onion, 1/4 cup raisins, juice of 1 lemon, handful of chopped parsley, sprig of rosemary, pinch of thyme and oregano, glug of olive oil, cracked black pepper and sea salt (to taste), glug of olive oil (if needed)

Salad – 1 nice red onion (thinly sliced), 4 small beetroots (cut into eighth’s), 2 cups of spinach (chopped), 3 carrots (grated), 2 stalks celery (chopped), 1 cupful of sprouts (we used green lentil sprouts)

Black Olive Tapenade in the mix…..

Do It

Tapenade – Add all ingredients to a food processor and begin to whizz.  As it becomes sticky, trickle in some remaining olive oil to create a beautiful, shiny puree.  Keep in a sealed container in the fridge overnight for maximum marination (new word for you there!).

Salad – We put the red onion and carrot into a food processor and grated, then chopped the celery, spinach and beetroot separately.

Serve

Thin out some tapenade by adding the same quantity of good olive oil and whisking well.  You can lower the amount of tapenade if you’d prefer a lighter dressing.  Pour the dressing over the salad and give a good mix in.

Place in your favourite salad bowl and top with a handful of green lentil sprouts (see our ‘sprout‘ post for how to sprout your own, its quite simple).  Then spoon on some tapenade.

We have also used it to flavour soups and stews and of course in post June days we’d have it lathered on some warm oat bread.

We Love It!

This tapenade has a great balance of bitter and sweet, with the beautiful silky texture of pureed olives.

Foodie Fact

Olives are one of the oldest foods known, dating back 7,000 years.  Black Olives are left to ripen for longer on the trees, green ones are picked earlier, they generally have a milder flavour.  Olives are a good source of iron (which helps to carry oxegen in our blood) and are low in calories with plenty of good fats.  They do however contain a decent amount of sodium and should be eaten in moderation if you’re keeping an eye on salt intake.

Twelve black olives provide 1.8mg of iron.  Interestingly women need 18mg of iron per day and men only 8mg.

Categories: Dinner, Dressings, gluten-free, Healthy Eating, Low G.I. (glycemic index), Lunch, Raw Food, Recipes, Salads, Side Dish, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 8 Comments

Purple Sprouting Broccoli & Broad Bean Salad with Hazelnut Pesto

Local veggies

We live on Bryn Teg which translates to English as ‘Fair Hill’.  I call it tiger mountain because of the stripes, but it doesn’t seem to be catching on in these parts.

So Fair Hill it is and this salad reflects what is growing near our little home.  Things are beginning to come into season and our local farm shop’s shelves are beginning to fill (thankfully).  We bought what they had and this delicious salad was born.  The combination of flavours worked surprisingly well with the pesto and it was even better the day later after having a good marinate in the fridge.

Broad beans (Fava beans) are special in any salad, they add a unique, nutty texture.  Texture is one of the key ingredients to a brilliant salad and ingredients should be selected accordingly.  Limp leaves are not the way forward!  Fresh and crunchy is the key, something that is exciting to in the mouth and on the taste buds.

We have been discovering the art of salad making this raw month.  Ingredients and dressings take on a completely different flavour when combined and subtle changes in flavouring can make all the difference.

Making a vegan pesto is tricky, without the pungent cheese, you just cannot recreate that unmistakable flavour.  I think this is a decent attempt, matured cheese is something that vegans just have to give up on.  You can buy those yeast cheese flake things.

You do end up using quite a bit of herb in the pesto, but it is well worth it.

The Bits

Salad

1 cup shelled broad beans

3 handfuls chopped sprouting purple brocolli (leaves as well)

1 sweet potato (peeled and grated)

1 courgette (1/2 grated, 1/2 cubed)

 

Hazelnut Pesto

4 cups basil leaves, loosely packed

1 cup fresh parsley

1 – 2 tsp sweetener of your choice

2 Tbsp fresh lemon juice

1/4 cup extra virgin olive oil

1/3 tsp fresh ground pepper

1/2 tsp sea salt

1/2 cup hazelnuts (soaked overnight, drained and rinsed)

1 – 2 cloves fresh garlic, crushed

3 tbs nutritional yeast flakes (optional)

 

Do It

Salad – Separate your broccoli florets from the stems and leaves, chop up.  Mix all ingredients in a bowl.

Pesto – Chop the basil and parsley until reduced to 1 cup basil and 1/4 cup parsley, blend all ingredients except hazelnuts until smooth.  Add hazelnuts gradually and continue blending, adding more olive oil as needed for desired consistency.  Check seasoning.

Thin down the pesto a little, a thick dressing and mix into the salad.

Serve

Dress with a few of the broccoli leaves and a few more spoonfuls of the thick pesto.  Maybe a few leaves of parsley or basil if you are feeling extravagant!

Raw pesto salad

We Love It!

The glory of pesto!  Mix it in yoghurt for a tasty side dish, thin with oil for a dressing, mix with hummus to make the finest hummus ever!  It really is one of the finest things you can have lurking around the fridge.

Foodie Fact

Sometimes referred to as the horse bean (!), broad beans like all legumes are a high in protein and low in fat.  A really meaty legume!  They are packed with vitamins, fibre and have a high iron content.

Categories: Dinner, Dressings, gluten-free, Healthy Eating, Local food, Low G.I. (glycemic index), Raw Food, Recipes, Salads, Side Dish, Vegan, Welsh produce | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 6 Comments

Raw Asian Buckwheat Stew

Sprouting Buckwheat

This is not exactly Asian, not your average back street Shanghai fare; we lack some ingredients but do our best in the hills of Wales!  This recipe boasts all the flavours you would expect from a classic Asian dish, with the raw touch of sprouting buckwheat and the richness of cashews.  It really is a revelation that this food tastes so good cold and is so satisfying.  Who knew?

We live quite remote, the nearest decent shop being 30 mins drive.  For a cramped island like ours, 30 mins is quite a distance.  If you can believe it, there are no fresh fruit and veg markets in the entire area.  It is strange, we are quite unique.  We therefore use what we have locally, there is a shed over the hill that sells the occasional organic vegetable, at this time of year, local produce for sale is quite sparse.  Hence we make do and blend!

We have been missing our Thai curries, stir fries etc, so this was my attempt at adding a new set of flavours to this Beach House raw June.  I like adding cucumber to dishes, it freshens and lifts things.

These recipes are known as ‘living food’ due to the sprouting going on.  Anything sprouting is full of life and nutrients and is serious super fuel for your body (and mind/well-being…..).

Sprouting buckwheat has a lovely bite to it and reminds me of a fuller quinoa in flavour.  It tastes and looks like a grain, but is gluten and wheat free.  It can also be blended up into a lovely porridge (more of this to come).  Buckwheat sprouts well and only takes a couple of days.   The technique is simple enough, soak for 24 hours in fresh water, drain and wash, leave for 24 hours, drain and wash etc.  Until sprouts begin to appear.  It  is then ready to eat.

This stew has a lovely rich feel and is very satisfying, which you need on the grey island (Britain) were it is currently summer/winter in just one day.  The storms may rage outside, yet we are warm inside and dreaming of the East….

The Bits

Veg – 1 large tomato, 1 small onion, 1/3 cucumber, 1 carrot, 1/2 red chilli (check for heat)

Sauce – 2 cloves garlic, 2 inch cube of ginger, juice of 1 lime (finely chopped zest if you like a real tang), 2 teas honey, 3 tsp sesame oil, 2 tbs tamari (or light soya sauce)

Stew – 2 cups sprouting buckwheat, 1/2 cup whole cashews,

Topping – 1 1/2 cups chopped green beans, 2 teas sesame seeds, handful of broken cashews

Mid blitz aka carnage

Do It

Add all veg and sauce bits to the blender blend to a fine salsa like mix, taste check for balance of flavours, then add your stew bits and pulse a few times to break up the buckwheat and cashews slightly.  Not too much, you need a little bite there.  Chop up your greenbeans and scatter on top in any fashion that takes your fancy (we normally mix half into the stew).

Serve

Finish with a few sprinkles of sesame seeds (we were out of stock here) and some broken cashews.

Raw Asian Buckwheat Stew

We Love It!

This beats a sloppy Chinese takeaway any day of the week!  Bursting with vitality and nutrients, this is one of our favourite raw recipes thus far.

Foodie Fact

Buckwheat is one of the most complete grains globally and contains all eight essential amino acids (meaning you can basically live on it!).  It is great for diabetics as an alternative to sugary wheat and also alkalizes the blood.  Buckwheat even boosts the brain, it contains high levels of lecthin and 28% of the brain is made of lecthin which also purifies the blood and actually soaks up bad cholesterol.  Wonder food!

Categories: Detox, gluten-free, Healthy Eating, Healthy Living, Low G.I. (glycemic index), Lunch, Nutrition, Raw Food, Recipes, Superfoods, Vegan, Welsh produce | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 4 Comments

Raw Apple & Peach Crumble

Raw Apple and Peach Crumble

Jane is out at ukulele club, so I thought I’d whip up a dessert for when she gets back.

This is a sweet thing that I didn’t imagine I’d be eating this month.  Apple Crumble was a winter special in my house, smothered with custard. Custard is also possible on a raw diet, but I thought it was step too far, it required more cashew nuts (plus dates, banana and vanilla extract, I may make it soon).

This is a rich and hearty dessert and the oats provide the crumble with some serious substance, add to that the nuts and you have a hearty topping fit for any fruity base.  The tantalising combinations are almost endless….

Many of these raw food recipes will be staying in our diets and this is one of them, we are both learning new techniques of cooking (or non-cooking) and of course, we are now ace salad makers!  This will be a key skill with the summer allegedly on its way/here.

We soaked our almonds and raisins overnight to make them softer and easier to blend, we then used the juice of the raisins to sweeten the crumble.  Walnuts or pecans would also be a great addition to this crumble.

Below is a picture of the kind of nutters we are!  Our nut selection of nuts and seeds is comprehensive, but essential for our playtime with this new lifestyle.  Jane and I both lost a little weight when we started the diet, but with all these gorgeous desserts filled with nuts and dates, we are filling out again in all the right places.

This recipe is a doddle as most of the measurements are the same, you can use any vessel (or hand) and just keep things consistent.  A great one to just throw together for a quick dessert.

The nut stash

The Bits
Makes enough for eight people (or four hungry folk)
Crumble – 125g almonds, 125g cashews (or walnuts), 125g oat groats (soaked overnight) or rolled oats with a glug of hot water added (if you aren’t a raw-er), 80ml of raisin juice (the soaking water)
Filling – 125g raisins, 1 kg apple, 2 peaches (de-stoned and chopped), 2 teas cinnamon

Crumble in the mix

Do It

Add all of your filling ingredients to a good blender and give it a whizz, we like chunks, leave a few in if you prefer.  Set aside in your serving dish.

Give the blender a quick wipe out and then add all of the ingredients for the crumble.  Blend until it has all come together and is nice and thick.  It should be a little damp, it will set when spread out.

Using a trusty spatula, spread out the crumble onto the fruit filling.  Be gentle here, it can get messy!

This will keep overnight in a fridge, but is best eaten on the day.  It won’t last long!

Serve

We had ours with a little soya yoghurt, vegan creme fraiche would be awesome too.

We Love It!

These amazing raw dessert recipes are coming thick and fast, I’ve just made some chocolate brownies that are a real knockout.  Whoever said that raw food was boring and one big lettuce-fest!

Foodie Fact

An apple a day keeps the dentist away.  Apples won’t replace your toothbrush, but biting and chewing apples stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

 

Categories: Desserts, gluten-free, Healthy Eating, Low G.I. (glycemic index), Raw Food, Recipes, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 10 Comments

Raw Hazelnut, Rosemary and Lentil Hummus

Day two of raw June and I’m feeling good. We have been eating quite a bit of raw food recently, so I wasn’t expecting wonders. Later in the month, who knows, maybe I’ll be sprouting!

I am working in a kitchen at the minute and its the middle of ‘silly season’, so its hard graft. I am finding no problems with the energy and when I eat healthy I find I need less sleep (which is a real help in the catering industry). It does have its advantages, I wont be missing cooking this month that’s for sure!  I am also surrounded by temptation, nice looking chips and slabs of cheesecake. It’s a good test. Most of my colleagues think I’m mad, but I’m used to this (for one reason or another). I am definitely eating less and not feeling hungry, I don’t even fancy a coffee anymore, which is rare behavior.

Many people comment that raw food sounds ‘boring’. This recipe is anything but and I find most raw food to be fascinating in its complexity and creativity alone; never mind the health benefits.

This is a real gourmet raw hummus. I thought I’d start as we mean to go on. It contains a lot of ingredients, but it is much more than a dip. This will be the main part of dinner tonight, with an orange, sweet potato and red cabbage salad.

It is rich with the nuts and oil, but does not have the smooth texture of a normal hummus. The flavour is a knockout though and like with alot of health foods, you have the piece of mind that it is doing your body good and providing you with some super nutrients.

We used sprouts here due to the fact that our sprout corner is going mad. At the minute we have a variety of receptacles holding all sorts of seeds and beans. We’ve mung bean, sunflower seed, buckwheat, wheat grains, quinoa and green lentil all in various states of soak and sprout. The mung beans are a staple here, but most of the other ones we’ve either tried and failed with or are completely new to. It’s a great little experiment and the right weather for sprouts. We found it difficult in the winter to get them going and our airing cupboard seemed too warm. Now we have the happy medium of summer (ish) temperatures in Wales.

Sprout Central

We have been soaking our nuts overnight, this helps to release the enzymes and nutrients.  They are also softer, better for blending.  Hazelnuts are one of the good nuts, peanuts, pistachios and brazil nuts are not goodies.  We will still be eating them though, just a little less than before.

It’s worth spending a little more on a good almond milk, the cheaper varieties are thinner and not as creamy.

So here’s our first attempt at a raw hummus:

The Bits
1 cup of hazelnuts, 1 cup sprouting green lentils, 1 cup sprouting chickpeas, 1 handful of dried rosemary, 1/2 cup almond milk, 1/2 cup of extra virgin olive oil (evoo), juice and zest of 1 lemon, 1 tbs raw tahini, 1 tbs flax seeds, 2 cloves of garlic chopped, salt and pepper if you like (I used a dash of Braggs Liquid Aminos instead, it contains naturally occurring sodium and loads of good amino acids).


Do It

This is the easy part, put it all into a blender and blitz until smooth, roughly five minutes should do. If it is sticking or dry, add water as you are blending. This should loosen things up.

Serve

Great as a dip of course, or with a salad. We will be mixing it into chunky chopped vegetables tomorrow.

We Love It!

We Love sprouts!  So anything they are in, we are happy about.  This recipe is bursting with flavour, the hazelnuts and rosemary work together so well.  It has a nice creamy, richness to it, but is low if fat.  Hoorah!

Foodie Fact

Sprouting Chickpeas (Garbanzos/ Giggle beans to some) are packed full of protein.  They contain more protein than milk!  Many vegans and raw food types are asked about how they add protein to their diets, the truth is protein is available in many plant based foods.  Nuts and seeds mainly, but sprouts are also a good source.

Chickpeas are full of carbs, but low in fat.  A small serving of chickpeas contains around 50% of your daily Vitamin C requirement.

Raw Hazelnut, Rosemary and Lentil Hummus

Categories: Dinner, Healthy Eating, Healthy Living, Low G.I. (glycemic index), Nutrition, Raw Food, Recipes, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , , , , , | 1 Comment

Quick Green Lentil Stew

This is one for the ‘Beach House Basics’ page; the place to go for simple food, prepared with love (of course!).  Good food does not necessarily mean complex with loads of ingredients and this is one that we make regularly.

Sometimes, when writing this blog, I forget that people just want something easy.  I normally put the more elaborate or special occasion dishes that we make, but really, the everyday food is just as good, just not quite as fancy.

This stew can be made with puy lentils, which many would class as the best, I feel that green lentils make a good substitute (and are cheaper).  The lemon, chilli and coriander give the stew a lift, making it great for this time of year (its springtime in Britain).

Like so many recipes, this could be used as a side dish, but for me, it deserves to be center stage.  Adding the potatoes means this is a definite main course filler.

The coriander is something we had in the kitchen, but you could use any fresh green leaf herb really and the lemon could always be a lime instead.

This recipe needs dried lentils that need soaking (overnight).  Otherwise this is minimal fuss and maximum munch!

This recipe will be a good dinner for two people, though we normally cook in bulk and dip into it over a few days.

Green Lentil Stew

The Bits 

1 cup of green lentils (soaked overnight) or one tin, 1 clove garlic (finely chopped), 1 great carrot (chopped) , 2 large tomato (chopped), a few new potatoes (sliced), 1/2 teas of chilli flakes, 1 big handful of coriander, juice of half a lemon, a glug of olive oil, 1 pint of good veg stock (as needed).

Do It

Drain soaked lentils (a quick wash for them) and cover with your veg stock (approx 1 inch above lentils) in a saucepan.  Add a little sea salt and bring gently to the boil, then cover and simmer.  Cook as per packet guidelines (30 minutes should do), try one for ‘bite’.

Once lentils are 10 minutes from being cooked, stir them and add your potatoes (it should be looking quite stew-like by now) and cook for 5 minutes, then add your garlic, chilli, carrots and tomatoes, cook for a further 5 minutes.  Then stir in the olive oil, lemon juice and coriander and place a lid on the stew, turning the heat off.  Let the flavours marinade for a few minutes and then serve.

Serve

We normally have it topped with a little olive oil and toasted sunflower seeds, with brown rice and yoghurt.   Just by itself with a fresh green salad is also great.

We Love It!

This is perfect for when you only have a small window of time to work your kitchen magic!

Foodie Fact

These wonder legumes are filled with cholesterol lowering fibre, they also help to maintain your blood sugar levels.  They contain high levels of six important minerals, two vitamin B’s and protein, with hardly any calories.

 

 

Categories: Budget, Dinner, Healthy Eating, Low G.I. (glycemic index), Recipes, Side Dish, Vegan | Tags: , , , , , , , , , , , | 9 Comments

Berber Date Tagine with Orange ‘Kech Pilaff

Berber Man

The food we cook reflects our journey through life.  It’s been a long old dusty road with some tasty nibbles along the way.

Much of my inspiration for recipes and greater experiences in general have taken place away from the shores of my island home, Britain.  It is a grey Sunday today, in need of some sun and spice, so I re-visited Morocco for a classic(ish) tagine and pilaff meal.

I probably ate this alot when I was there, but due to the fog of time and the sheer influx of brilliant tagine in the streets of Marrakech (‘Kech) and beyond, I forget.  One tasty tagine seemed to blend into another, until you have a very long tagine spell which many people would just call ‘travelling around Morocco’.  Find out more about our passion for tagine pots here.

The Berbers are the indigenous people of Morocco, desert and moutain folk.  They have lived in Morocco since the beginning (whenever that was?!), well before the Arabs came and conquered North Africa.  Berber is one of the official languages of this incredible land.  Here’s some Nas El Ghiwane to get you in the mood:

We love the combination of spices and dates, there is bags of harmony in this dish with the lovely flavours of coriander and mint to finish things off.
You may use tinned tomatoes, but we prefer fresh. The orange is an addition that is not normally used in Morocco, but we’re a long way from Marrakech!

This is not cooked in a tagine (ours is stuck in Spain), but if you have one, what a great excuse to dust it off……

Blanched Cauliflower

The Bits

Berber Tagine
1 large cauliflower (leaves and all), 4 carrots, 1 big handful of stoned dates, 1 potato (for thickening sauce), 4 ripe tomatoes (chopped into small chunks, or 1 can of good organic toms), 1 ras el hanout (if you can’t get hold of this, I suggest a mix of your favourite spices.  That’s all it is really), 1 teas turmeric, 1/2 teas chilli powder (be careful here!), 1/2 teas coriander seeds, 2 teas chopped ginger, glug EVOO (E.xtraV.irginO.live Oil), 1 onion (chopped), 3 cloves garlic (chopped), 1 handful of chopped coriander and 1 of chopped mint, 750 ml (a wine bottle size) of good veg stock, juice of 1 orange, s + p to taste.

Dates and spices

Orange ‘Kech Pilaff
Glug of EVO, 1 onion (chopped) handful of roasted almonds, 1/2 handful of currants, 1 teas ground cinnamon, 350g long grain rice (we normally prefer brown rice, tastier and better for your belly), zest 1 orange.

Do It
In a large pan, blanch your potato, cauliflower (use the leaves as well, they are very tasty) and carrots. Add potato first for 5 mins then add the rest for 2 mins. Drain the veg well and refresh with cold water. Place in a bowl and add spices and ginger, stir, leave covered for a couple of hours to infuse and get yummy. Save the water for stock, approx 1.5 litre needed for the rice and tagine.  Just add an onion, a stick of celery, a carrot, some good stock powder, a bay leaf and some mixed herbs and slowly boil for 30 mins.  Strain out all bits and thats it.  A light veg stock.

Heat oil in a good heavy-based pan and gently fry you blanched veg for 5 mins, they should be getting nice and golden, then add onion and garlic and cook for another few minutes, add tomatoes dates and veg stock and simmer for 20 mins on low heat.  Season here, add orange juice and stir in the coriander and mint.  Do not over cook the veggies, they are not so good mushy.

Orange and Almond

For the Pilaff, heat oil in a pan and cook almonds for 5 mins then remove when golden. In the same oil add the onion and currants cook for 2 mins, add cinnamon then rice and coat all in all. Then pour over hot stock, cover tightly and cook for around 15 mins (depends on rice, remember no lifting the lid! Keep all that good steam in).  Remove from heat and cool for 5 mins.  Stir and lift with a fork before serving to seperate the rice and make it fluffy.

Finally, add the orange zest and almonds to the rice, stir again and serve with your tagine on your finest, colourful, platter (or just a plate).

The Berber Tagine

We Love It!

The crunch of the roasted almond, sweetness of the dates makes for a very rich sauce which is lifted by the zing of the orange, it all makes for a real taste sensation!  This was one of those dishes that really surprises you with its deliciousness.  This is now my favourite tagine recipe (until next time that is….)

Foodie Fact

Cauliflowers just don’t get  the credit they deserve.  They are full of good stuff.

Cauliflowers are full of vitamin C and manganese and a broad spectrum of anti-oxidants that give your system a real boost.  It’s also anti-inflammatory, aids digestion (plenty of fibre here, like most of the cruciferous bunch i.e Kale, Brocolli etc).

The coarse green leaves, which we love to munch on, protect the centre of the cauliflower, reducing the chlorophyll and making it white.

Boozie Bit

This is not booze actually, but we had some chilled Clipper Tea with this.  The ‘Green Tea with Echinecea’ variety, in a tall glass with plenty of ice, lemon and a dollop of honey.  You could very easily add booze to this, I’m thinking vodka or maybe gin would be pleasant.

Categories: Dinner, Healthy Eating, Low G.I. (glycemic index), Lunch, Recipes, Travel, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Rainbow ‘Slaw and Rosehip Tea

Beets and 'Rots

Today the sky is the deepest of greys, the washing nearly blew away and Jane poured a pint of water all over her computer.  We both held the stricken machine in our hands, then noticed the water pouring out of the side with the plug still in the wall…the penny dropped…we placed it in-front of the fire and thanked our lucky stars for not getting frazzled.

We put on some Vashti Bunyan and started to make lunch……….

Out of this peaceful state came this wonderful combination of vibrant colours and flavours.  The salad is an old friend from past summer days, the beetroot, carrot and orange is a tantalising combination and packed full of good things.  Preparation could not be easier, this is a real raw food delight.  The tea is fairly straightforward also!

From a potential near-death experience, to a rainbow lunch and ‘Rosehip November’ (in April).  Happy days at the Beach House.

The ‘Slaw

The Bits

1 large beetroot, 1 large carrot, 1 large chunk of butternut squash (optional, just increase the carrot by one), juice of half an orange, handful of chopped coriander.

Do It

Grate all veggies, we used a hand grater, or plug-in your food processor.  I appreciated the exercise actually.  I peeled the beetroot and the squash.  Squeeze in the OJ and throw in the greenery.  Add the finely chopped pith of the orange for even more of a citrus POW!  Mix up and leave at room temp for a while, let the flavours mingle a little.

Serve

We made a lunch out of it with some toasted leek oatbread (recipe soon to appear on the blog) and cucumber raita.  This is a versatile ‘slaw that will brighten up any plate.

We spiced it up with a couple of pinches of Ras El- Hanout spice and a splash of olive  oil.  Our raw life starts in June, why not live dangerously for a while!

The Tea 

Clipper Rose hip (and Hibiscus)

It’s a Clipper Tea.  An organically grown infusion, fruity, with a deep colour and plenty of vitamin C.  The good people of Clipper are in all of our supermarkets in the UK and always good value.

They use unbleached bags and have an awesome range.  Their black tea is a winner with a splash of soya milk (and lashings of honey, B.H.K style).  We have also tried the tasty Dandelion and Burdock Tea, which took us back to our childhood days, drinking the fizzy sweet version out of glass bottles in bracken, near streams.

Buy the Rose hip tea here:

http://shop.clipper-teas.com/teas/fruit/organic-rosehip-infusion

And check out the new Clipper Green Room, for offers on the range of teas and loads of top giveaways:

http://www.clippergreenroom.com/

Foodie Fact

Rose hip has been used for years for its health properties, the fruit of the Rose is especially good for the joints.  The Vikings used it on long sea voyages to ward off scurvy, its packed with Vitamin C.  It also contains most of the B vitamins and the mighty vitamin K, with antioxidants and rich fatty acids surely making this a real superfood.

Rosehip November/ April

Categories: B.H.K Reviews, Infusions, Low G.I. (glycemic index), Lunch, Organic, Raw Food, Recipes, Salads, Side Dish, Snacks and Inbetweens, Superfoods, Tea, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Baked Sweet Potato Falafel with Aioli


I am so inspired by you all, fellow food bloggers and good people of blog world.
I was just reading a brilliant veg blog (www.impeccabletasty.blogspot.co.uk) and came across an old friend.  An orange, falafel shaped friend.
This is a favourite from my days with Leon down in old London town. A great substitute to the fried and sometimes dry chickpea versions of falafel.  The sweet potato makes the falafels moist and hopefully slightly caramelised and gooey in the middle. Delicious!
With a creamy aioli, a little green salad (adding avocado here is a nice touch) and warm bread of your choice (we used to wrap it in a wholemeal pitta with some gherkin slices) and you have a form of food perfection on your hands. Yum.
For the source of this inspired bit of meddling, see the Leon Cookbook (www.leonrestaurants.co.uk), it’s packed with all sorts of deliciousness.
One thing, this is not really falafel and the aioli is not really aioli. They are healthier versions and I dare say, even tastier!

Do It

Lifted straight from the Leon Cookbook

2 medium sweet potatoes (orange inside), around 700g or 1 1/2 pounds in total

1 1/2 teaspoons ground cumin, 2 small cloves of garlic, chopped, 1 1/2 teaspoons ground coriander, 2 big handfuls of fresh cilantro/coriander, chopped, Juice of half a lemon, a scant cup (120g) gram /chickpea flour, a splash of olive oil, a sprinkling of sesame seeds, salt and pepper

Preheat the oven to 425F degrees (220C) and roast the sweet potatoes whole until just tender – 45 minutes to 1 hour. Turn off the oven, leave the potatoes to cool, then peel.

Put the sweet potatoes, cumin, garlic, ground and fresh coriander, lemon juice and gram/chickpea flour into a large bowl. Season well, and mash until smooth with no large chunks. Stick in the fridge to firm up for an hour, or the freezer for 20-30 minutes. When you take it out, your mix should be sticky rather than really wet. You can add a tablespoon or so more of chickpea flour if necessary (the water content of sweet potatoes varies enormously).

Reheat the oven to 400F/200C. Using a couple of soup spoons (put a well-heaped spoonful of mix in one spoon and use the concave side of the other to shape the sides) or a falafel scoop if you have one, make the mixture into falafelly looking things and put them on an oiled tray. Sprinkle sesame seeds on top and bake in the oven for around 15 minutes, until the bases are golden brown.

Makes about 18 falafel, enough for 4 – 6.

Aioli……simple as……greek yoghurt (soya yoghurt will do nicely for vegans), dash of water to thin out (double cream style), squeeze of lemon, cracked pepper and salt, 1 tbsp minced garlic, 1/2 tsp of dijon mustard, splash of olive oil, mix well with spoon, preferably leave in the fridge overnight.

Serve

See above.

We Love It!

Leon are lovely people with even lovelier food.  These falafels are a modern classic.  This recipe can also be made with purple sweet potatoes (if you can your hands on them).  Keeps things interesting!

Foodie Fact

Sweet potato are ace sources of beta carotene.  When eaten with a little fat, our bodies are much better at absorbing this vital nutrient.  Although they are potatoes (although a totally different family from your average spud) the sugar in sweet pots absorbs slowly into our blood, giving them a surprisingly low G.I. (Glycemic Index) Rating.

Sweet Pots are one of the vegetable worlds finest Vitamin A providers.  Sweet!

Falafel kisses to you allX

(PS – Thanks to the good folk at Impeccable Taste blog for the above falafel photo, which is far better than any photo I could have taken.)

Categories: Baking, Dinner, gluten-free, Healthy Eating, Low G.I. (glycemic index), Lunch, photography, Recipes, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , , | Leave a comment

Spiced Pear and Flax Seed Scones

Indian Scones

It’s fair to say, I’m not a traditionalist.  I like to keep things interesting.  I reckon the ‘good old days’ can always be bettered, especially when baking.

This is another fusion/experiment from the Beach House Kitchen.  Which worked quite nicely.  You need to try these things, the first guy to make carrot cake probably raised a few stuffy eyebrows.

The scones is a British classic, my favourite Mum recipe was Walnut and Date, but I’ve decided to take it to India.  The inspiration to have a mess with the humble scone came after a day of scone making at work, I found it all quite therapeutic.  Combining the butter with the flour is a very earthy activity.

White flour, sugar and butter is not my kind of nutritional mix, so I’ve changed it to be gentler and better to the body and I think it adds flavour also.  I have added ghee instead of butter, mainly because I have some delicious Pukka ghee at the minute, that graces all it touches.  Ghee also has many health attributes.  There are also soaked flax seeds here, that are super for our digestive system.  Then the spices, conjuring up an Indian chai stall, star anise and cinnamon…..  All in all, not your average scone experience.

All that's missing is a scone

Scones are super easy to make and as with most cakes, gentle handling is a must.  The less hands, the lighter the cake.  I made one large scone, then cut it up into slightly abstract shapes.  This saves on waste dough and a bit of messing around.  It also keeps the scones lighter (although with brown flour, they are heavier than their white cousins).

The weights don’t have to be exact, but do your best.  This recipe will make one large scones, approx. 8 when cut up.

Because we have used ghee here, this recipe is suitable for lactose intolerant munchers also.

These are a robust scone, with lovely spiced fruit and the rich flavour of ghee.

The Bits

250g Wholemeal flour, 75g good  Ghee, 2 big tbs of honey (more if you are a sweet heart), 2 teas baking powder, 3 teas flax seeds (soaked overnight in water and well-drained), 2 pears chopped into small cubes, 2 tbs of water, 1 star anise, 1/2 teas cinnamon, 1/2 teas all spice, 1 clove, 1 teas finely chopped ginger, 1 teas good vanilla extract (worth spending here!), 2 organic beaten eggs, heavy pinch of salt.

Do It

Preheat oven to 200oC

Heat a pan, medium heat, add a little ghee, fry your pears gently for a few minutes, then add all spices to the pan and the splash of water, stir in.  Cover and cook pears on low until tender, letting the spices infuse.  The cooking time will depend of the ripeness and type of pear.  They should nicely soft when ready.  Turn off heat and stir in your honey, it should melt and form a sticky sauce.  Remove the star anise and clove.  Leave to cool.

In a large bowl, add flour, baking powder, salt and drop small lumps of ghee in, coat the lumps in the flour and work in rubbing ghee between thumb and finger tips.  This will take a few minutes to combine and form a breadcrumb-like texture.

Add vanilla extract to the flour, mix your flax seeds into the pears and add, then your eggs, fold into mix (gently).  Using a table knife to mix is advised here.  It should be soft and sticky, if it’s too dry add a touch of milk (we used soya).  Form the mix into a large ball and turn out onto a floured, cool surface.  Dust your hands with flour and get involved, with tenderness.  Gently massage the mix into a large flat round, approx 1 inch tall.  This should rise a little.  Dust the top with a little flour and transfer (easiest to move with two flat spatulas) onto a grease baking tray (greased with Ghee that is).

Flax seeds after a good soaking.

(I have tried brushing on melted honey and ghee with a pinch of cinnamon at this stage, which worked a treat.)

Bake, without opening the door, for around 15 minutes, until the top is nice and golden.  Remove and place on a wire rack to cool.

One big scone, a giant leap forward for all scone makers.

Serve

We had ours hot (hot is best) with Greek yoghurt, some homemade rhubarb compote and hazelnuts.  Rather nice.  They will compliment a nice Indian chai or like any good scone, your cuppa of choice.

Smothered in good things.

We Love It!

This is another, almost guilt free desert.  It is healthier and I think tastes better for it!  What you lose in lightness of the scone, you gain in a sense of well-being in the belly.

Foodie Fact 

Honey is quite incredible.  Especially when you think of the process involved in acquiring it from our friends, the bees.  Honey is my preferred sweetener, not only due to its wonderful flavour, but there are many health benefits to honey.  Caster sugar is a little limp in comparison.

Honey is full of good sugars, mainly fructose.  It’s fat-free and cholesterol free.  It also contains many amino acids and minerals.  The higher the mineral content, the better quality honey.  This can be measured through conductivity.  Manuka Honey is the best (yet another reasons to go to New Zealand) with the best conductivity.

Honey also has antiseptic qualities, meaning that in many ancient civilizations, honey was used on wounds and to treat many ailments.  This makes a mockery of the ‘consume by’ dates on jars bought from supermarkets.  As we know, most of these dates are ridiculous and lead to a large amount of needless food wastage.

If you have a little spare cash, try to buy good quality honey.  Gales and other large honey producers actually feed their bees processed sugars and burn them when they have produced!  It is quite a startling image, the bee equivalent of battery farm hens.

Here are 11 interesting facts about Honey:

http://www.benefits-of-honey.com/honey-benefits.html

Categories: Baking, Cakes, Desserts, Healthy Eating, Low G.I. (glycemic index), Recipes, Snacks and Inbetweens, Treats | Tags: , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

El Limonar Stew – A Taste of the Spanish Sun

The 'El Limonar'

The ‘El Limonar’ is not an everyday stew.  It reflects the culture and produce of a special little corner of Spain, the Costa Calida.

This dish that would suit any occasion this summertime, especially a special time when you are eating outside in the sunshine with the people who you love, a time when you are planning to open a few bottles of good wine (it is a Spanish stew after all!) and let the world just pass you by.

‘El Limonar’ is the name of the place my parents have in Spain, its near Cartagena, Murcia, for me it is one of the worlds most beautiful and relaxing places.  The lifestyle in Spain is slow, steeped in history, with much fiesta and siesta.  Relaxing is a way of life and food and drink play a major role in everyday life and traditional celebrations.

When I am in Spain, more than anywhere else in the world, I can happily revert to the wise words below:

‘Sólo un idiota puede ser totalmente feliz.’

‘Only an idiot can be totally happy.’

Mario Vargas Llosa

The Mediterranean sun brings life to the dry red earth.   Murcia is the hottest and driest region in Spain, but the local farmers use a lot of new technology and plenty of old world know-how to make the most of the parched land.  The area is covered with lemon, almond and olive trees, many old and gnarled.  A whole host of incredible local produce blooms with stunning flavours.  This stew combines many of these treats, most notably the sweet and smoky local pimenton (paprika).  We use Coato Paprika, an excellent local co-operative (http://www.coato.com/en/about-coato/).  The figs and almonds reflect the Moorish (North African) influence who were here for hundreds of years.  You can hear the sound of North Africa in every flamenco song.

Being a veggie in Spain is tough, we eat at home most of the time, using the produce from the local markets.  Old men and women gather every Sunday in a car park down at  the port and sell their crops.  We have our favourite olive lady, pepper man, spice mama, knife gypsy, Moroccan mint seller etcetc.  There are an array of characters and smiles.  I love to browse a good market.  It is also very cheap, which makes it that touch more satisfying.

The occasion for the ‘El Limonar’ was a visit from Rob and Linda.  They are super foodies who we met in a local cafe.  These shiny people deserved a treat so I put together this deluxe version of one of my tried and tested simmered chickpea recipes.

The technique is to simmer the chickpeas down until only a little stock remains (chickpea stock is delicious, almost beefy!) then begin to add the ingredients.  I find this retains a lot of flavour and gently cooks everything.  This stew did have some added roast vegetables, but it was most definitely a special occasion.

The best way to recreate this is in a colder country is to buy as much organic produce as possible.  Beautifully ripe tomatoes and a good quality Spanish paprika will give this dish a real taste of the Med!

Local Murcian Pimenton from Coato Cooperative, Totana

This is enough for 4 with plenty for lunch the next day (we are bulk cookers at  the B.H.K).

The Bits

5 cups of fat chickpeas (pre-soaked overnight), 1 bay leaf, good veg stock (enough to cover the chickpeas in the pan by 1 inch, maybe 1 litre), one big red onion (all veg chopped into interesting looking chunks), 1 large sweet red pepper, 1 aubergine, 1 courgette, 5 sweet tomatoes, 1 handful of cherry tomatoes, 6 sundried tomatos, 5 cloves of garlic (finely chopped), 2 tbs Coato paprika, 1 big glass of Spanish red wine (for authenticity), 1 sprig of rosemary, 2 teas of thyme, zest and juice of one large unwaxed lemon, 2 smoked dried peppers (if you can get your hands on them), 1 handful of roasted unsalted almonds (soaked overnight), 1 good handful of chopped dried figs, 1 good handful of pitted green olives (preferably manzanilla), chopped mint, coriander and parsley, s + p, olive oil to start and finish.

Do It

Most of these steps can be done beforehand and kept in the fridge overnight, the flavours will intensify.  Even better, cook everything for a little less time, get the stew together and re-heat it on the day. 

Add your pre-soaked chickpeas and one bay leaf to a pan of good veg stock, it should cover them by 1 inch.  Bring to a gentle boil then simmer until tender, normally 1 hour.   Skim of white froth regularly.  If the stock evaporates too quickly, put a lid on it.  After cooking the chickpeas should be just poking through the stock.

While they are simmering, chargrill in olive oil your large chunks of aubergine (should be well coloured and gooey inside), pepper, onion and courgette in a frying pan or griddle.  Best to do in batches and keep warm in a covered plate.  I chargrill my cherry tomatoes quickly to give them a little colour.

Add the paprika to the chickpeas and stir in well, then the tomatoes, rosemary, garlic, lemon zest and thyme, put the heat up and before it reaches a boil, add the rest of the ingredients except the wine, which you add just before the stew is about to boil.  Season.  Little finesse here, but maximum flavour!

Once the stew has reached a very gentle boil put the heat down to low and leave simmering, covered for one hour letting the flavours infuse nicely.  Check that the sauce has thickened and is not too thin, if so, turn the heat up and cook down.  Do not boil, this kills flavour.

Just before serving, check seasoning, add a glug of olive oil for shine and richness (or a glug of oil from your jar of sun-dried tomatoes as I did), the lemon juice and most of the chopped mint, coriander and parsley, mix gently in.

Serve

I topped it with a splash of olive oil, some of the left over herbs, finely sliced dried fig and a fistful of crushed almonds.

We ate our stew under the stars, over halved roasted butternut squash with brown rice, a spinach salad with a lemon and honey dressing and a cucumber and local spring onion (like wild garlic) yoghurt.  I think Rob and Linda were amazed at how much we eat!  It’s difficult for me to not get carried away with a kitchen full of amazing produce.

Jane having our 'millionare lunch' (which cost 8 euros)

Foodie Fact

Good old Christopher Columbus got his greedy hands on the pepper plant in South America and like everything else he found of value, brought it back to Spain (I’m not a huge fan of the behavior of these old explorer/conquistador types).

Paprika is made by grinding dried peppers, different paprika uses different peppers and can be sweet, smoked or spicy.  Paprika is used extensively in the cooking of Spain and also quite randomly, Hungary.  Good Goulash would be lost without it.  The name ‘Paprika’ actually comes from the Hungarian word for ‘Pepper’.

Paprika has a high sugar content which must be considered when cooking with it.  It burns easily.

By weight, Paprika contains more Vitamin C than lemon juice.

Boozy Bit

I haven’t had the chance to write about wine in a while.  Thank you Spain for giving me the excuse!

This is best with a wine from the south of Spain.  The stew incorporates many of the flavours of this evocative land, therefore the local wines compliment it perfectly.  We went for a young ‘Casa De La Ermita’ Organic Monastrell from Jumilla (a local wine region), with ripe fruits, lovely vanilla scented oak and dark violet colour.  Monastrell is generally a concentrated wine with good structure and this one held its own with this blockbuster stew.

Casa De La Ermita is a wondeful winery and you can buy the wine in the U.K., I think I even saw it in Tescos.  The Crianza is a very stylish example of the quality of wine now produced in Jumilla, formerly a very ‘rustic’ wine growing region.  They also make a great white and an interesting Petit Verdot.

Here’s their site:

http://www.casadelaermita.com/vinos/casadelaermita_tintoecologico.php

'Casa De La Ermita' Crianza, fine wine from Jumilla, Spain.

Categories: 'The Good Life', Dinner, gluten-free, Healthy Eating, Low G.I. (glycemic index), Lunch, Organic, photography, Recipes, Relax, Special Occasion, Travel, Vegan, Wine and Booze | Tags: , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

The Buzz Smoothie

The Morning Zing!

It’s called ‘The Buzz’ for a reason.  It’s a real lipsmacker!

This beats a double espresso buzz any day.  One glass and you’re de-fuzzed.  After drinking this concoction, the fruit sugars (fructose) and vitamins get to work and the morning coffee jolt seems a little beige in comparison.

It’s a vibrant looking number and bursting with citrus, sweet apple and carrot flavours.  Packed full of all the good stuff that you need in the morning to get you fired up for another day of life.  It’s a wake up call for the body and mind.

We don’t have a juicer (yet) so we blitz it all up in a food processor.  I imagine these ingredients will make an amazing juice, maybe you’ll need to throw in another carrot or so.

Organic fruit and veg will make all the difference in your juices and smoothies with bags more flavour and juice, even if they cost a few pennies more.  They will definitely have more nutrients in them, keeping your insides and outside in better condition.  After visiting a few shops in Spain, I feel fortunate that we have the choice of organic in Britain.  The carrots in this were particularly special, from Hootons Homegrown, Farm Shop on Anglesey (thats in Wales for global readers).  We are blessed with some amazing producers in these parts.

Enjoy responsibly, this is full-on juice!

This recipe will make enough for 4 glasses of what is more a chunky juice than a smoothie.  We keep some in the fridge for later, it’s so full of good things that it takes care of any mid-morning hunger pangs.

The Bits

All chopped into chunks – 1 apple (unpeeled), 1 carrot (unpeeled), 2 oranges, 1 grapefruit (a squeeze of lemon if you really want a hit!), 2 cups of filtered water (or 1 cup of water, 1 1/2 cups of ice)

Do It

Put it all in a blender and whizz it up.  Taste and add more water if needed.

We Love It!

The colour alone helps get my juices going.  We like the balance of sweet and acidic in this one.

Foodie Fact

Grapefruit (Citrus Paradisi or Paradise Citrus in Latin) is full of vitamin C.  On average, half a grapefruit contains 75% of your required Vitamin C for the day.  It also contains the super antioxidant lycopene.

Without getting to grim and technical, eating more grapefruit (and Organic fruit and vegetables) lessens your chances of catching things and dying in general.  Hooray!

The usual suspects

Categories: Breakfast, gluten-free, Juices, Low G.I. (glycemic index), Organic, Raw Food, Recipes, Smoothies, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

5 Minute Fig and Prune Compote

The 5 minute compote with figs, prunes and a bit more.  Prunes have always been so unfashionable, well not anymore.  At least in the Beach House, they are very cool.

This is really quick and easy, perfect for a busy lifestyle.  No stewing required and only dried fruit from the cupboards needed.  Just chop the fruit, boil the kettle, leave in a fridge overnight. Thats it!  Naturally sweet and zesty compote. Our kind of fast food!

I love the flavour of the rich figs and prunes with the lemon and tea balancing the flavours and sweetness nicely.  Figs always remind me of Morocco, where I ate them by the ropes length (you buy them thread whole onto a rough length of rope). I normally opted for a foot-long! I was doing a lot of walking at the time.

We use this compote mainly on muesli, but it goes great with yoghurt and seeds as a healthy dessert or even in a smoothie that needs a sweetness kick.

This compote is designed to be kept in the fridge, not jarred. But you could experiment, like most things, it will get better with age!

This recipe will make enough for a decent bowl full of sweet fruity goodness.  I added fresh plums here also, we managed to get some amazingly sweet local ones.  When chopping the fruit, we like to keep them nice and chunky.

———————

5 Minute Fig and Prune Compote

The Bits

3 fresh plums (pitted and chopped, you may like to take the skins off)

4 dried figs (chopped)

6 dried apricots (unsulphured are best, chopped)

6 big fat prunes (chopped)

zest of 1 lemon (ribbons is best)

1 cup of hot black tea.

 

Do It
Make two cups of black tea (no milk!), one for you, one for the compote. Then leave to cool slightly while you chop the fruit and peel the zest off the lemon (use a good French peeler, so much easier, you could waste years of your life peeling spuds and zest!).

I now put it all into a tupperware dish, pour in the slightly cooled tea (removing the tea bag), allow to cool, then pop lid on and into the fridges.

That’s it!

Serve

Yoghurt, cereals, seeds, on top of cake, in a smoothie…………………………..

 

We Love It!

A good dose of natural sweetness and plenty of fibre from the prunes and apricots, leave the belly sweet and full.

 

Foodie Fact

Prunes are historically good for getting things moving down under. ‘Regularity’ I believe is a commonly used term.  That will be the high soluble fibre content.

Back in the olden days (that’s the ’80’s by the way) prunes seemed to be almost medicinal, something you ate with a degree of suffrage.  But they are delicious and contain rare phytonutrients and beta carotene (in the form of vitamin A) which have a huge benefit on your inner workings, cells, brain and all.

Categories: Breakfast, gluten-free, Healthy Eating, Low G.I. (glycemic index), Recipes, Salads, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , | 4 Comments

Orange and Apricot Rooibos Salad

Get off to a flier!

This is a quick recipe, like a compote, perfect for a morning citrus buzz or desert option.
It will keep your muesli interesting and is actually best on its own.  I like it chilled.

The Bits
Small handful of dried apricots (unsulphured if poss. and halved), 2 good oranges (cut into segments, the less pith, the better), 2 cardoman pods (well bashed), long ribbons of orange zest, 1 cup of rooibos tea (we used vanilla rooibos), small handful of sunflower seeds, 1 teas of your favourite honey.

Do It
Make a cup of rooibos, leave to infuse a little, put all bits in a tupperware and pour over still hot tea. This gets the infusion going, Stir. When cool, put in the fridge overnight.
Serve
With a blob of creamy greek yoghurt, can go on muesli or is great, chilled by itself. The liquid is a refreshing juice.  We had it with a dash of cointreau on pancakes.  I imagine it would go very well indeed with a nice slab of chocolate cake.  Hmm.
We Love It
It’s the right kind of colour for a morning pick me up! Great sweet and citrus double act.
Foodie Fact
Dried apricot are a great source of vitamins A and C, as well as dietary fibre and have the wonder antioxidant Lycopene in full effect.  Try to avoid the ones treated with sulphur dioxide, they will have the bright orange colour.  It can cause a nasty reaction for people who are sensitive to sulphur, especially those who have ashtma.

Categories: Breakfast, gluten-free, Healthy Eating, Infusions, Low G.I. (glycemic index), Raw Food, Recipes, Salads, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , | 2 Comments

Abigail’s Apple and Pumpkin Vegan Loaf

The heavyweight cake

This is cake in loaf shape.

If you’re looking for something that goes well with a cup of tea, tastes amazing and does your body some good, this fruity loaf’s for you.

I took this recipe from Abigail’s blog http://tofuandflowers.blogspot.com/ which has a lot better pictures than mine and importantly, the loaf seemed to have turned out well.  Although I did change and add to the original.  As you can see, my didn’t rise particularly well, I put it down to not having baking powder!  Otherwise, this is a very simple cake recipe and very tasty.

This loaf really packs a punch!  It’s a heavyweight and really feels like ‘food’, not just a dessert.  Its packed full of fruit and nutrition, no dairy and only has a little added sweetness.

I used honey instead of agave, which I prefer.

With this amount of mixture, I made one big loaf and six small muffins, although Abigail seemed to have fed the five thousand!!!

The Bits

Dry Ingredients: 1 c. oatmeal (plus more to sprinkle on top), 1 1/2 c. whole wheat flour, 1/2 c. white flour, 2 tsp. baking powder, 1/2  tsp. baking soda, 1 tsp. salt, 1/2 tsp. nutmeg, 1/4 tsp. allspice, 1 1/2 tsp. cinnamon, 1/2 c. chopped apple (about 1/3 of a large apple; use the rest with the wet ingredients), 1 c. chopped walnuts (or hazelnuts)
Wet Ingredients: 1 1/2 c. roasted pumpkin, 1 banana, 1 1/2 tsp. fresh grated ginger, 1 c. chopped apple (about 2/3 of a large apple, what you have left over from the wet ingredients), 1/2 c. agave (or 2 tbs honey), 3/4 c. coconut milk (half of a can), 1 1/2 tsp. almond extract, 1 1/2 tsp. vanilla extract.

Do It

Get your pumpkin nicely soft and coloured in a pan and set aside, then:

1. Preheat oven to 200oC. Oil and flour a large loaf tin and muffin tray.
2. In a large bowl, stir together all dry ingredients except the nuts and 1/2 c. chopped apple.
3. In a blender, blend together all wet ingredients (including the 1 c. chopped apple).
4. Mix the pumpkin into the dry ingredients. Once almost completely combined, add the chopped walnuts and apples. Mix up with a nice wooden spoon.
5. Divide the batter evenly between the loaf pan and muffin tray. Sprinkle oatmeal on top of the batter and press the oats into the batter a little.
6. Bake for about 30 minutes, or until a toothpick inserted in the center comes out clean.  The loaf will take longer than the muffins.
7. Remove from oven, and cover loaves (still inside their pans) tightly with foil. Allow to steam for 10 minutes. Remove foil, and turn out onto a cooling rack. Cool completely.

Serve

With a dollop of creamy yoghurt.

We Love It

This is a lovely moist spiced nibble at this time of year.  Its pretty much guilt free (if you get guilty about eating food) and is almost a meal in itself.

Foodie Fact

Cinnamon, originally from Sri Lanka, is a wonder bark.  It  has the highest levels of anti-oxidant strength of all foods.  Cinnamon is also anti-inflammatory, anti-septic, rich in minerals and is proven to be soothing.  In Ayurveda, Cinnamon is used to treat diabetes, colds and indigestion.

Categories: Baking, Cakes, Low G.I. (glycemic index), Recipes, Snacks and Inbetweens, Treats, Vegan | Tags: , , , , , , , , , , , , , | 3 Comments

Full Power Smoothie

Full Power!

I can’t imagine the thousands of busy London types this has fuelled over the years.  It must be the ultimate energy smoothie, a real city favourite.  Keep your pansy red bull, this is the real-deal energy drink.

I learnt this recipe whilst working for Leon http://www.leonrestaurants.co.uk/, a great little healthy restaurant chain in London.  I will be borrowing a few of their recipes, they are very nice people, I hope they won’t mind (or sue me).

This is the basic one, a real thicky.  You can add compotes, nuts, other fruits etc……..its always amazing.

It’s another quick and easy staple and well worth the washing up:

Makes on big glass, can easily be made vegan.

The Bits

One banana, handful of oats, teaspoon of honey (stringy bark honey if you’re very lucky), 3/4 cup of soya milk (use normal if you like), one big tablespoon of good yoghurt (the stuff with good bacteria in it, soya yog is nice too), a few ice cubes or a splash of water.

Do It

Whack it all in a blend and give it a quick whizz.  I like it chunky. Serve in your finest glass.

We Love It

Loads of energy from the good sugars in the banana and bark honey, good carbs in the oats.   For those mornings when you need to be a rocket.

Foodie Fact

Manuka honey has four times the conductivity of normal honey.  The higher the conductivity the finer the honey.  Honey has a low GI (glycemic index) rate, antioxidants and is cholesterol and fat-free.

Honeybee

Categories: Breakfast, gluten-free, Low G.I. (glycemic index), Raw Food, Recipes, Smoothies, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , | 2 Comments

Blog at WordPress.com.

%d bloggers like this: