Nutrition

Moroccan Sweet Potato and Lentil Soup with Yoghurt and Ras El Hanout – Fragrant, immune-boosting bowl of orange radiance

Roasted Sweet Potato, Carrots, Cauliflower and Lentil Soup with Yoghurt and Ras El Hanout – Vegan, Gluten-free

 

A delicious, radiant bowl of orange goodness

A little spicy with a whole lotta immune-boosting properties

 

I hope you and your loved ones are enjoying good health.  We’re ever sending out love and fortitude during these turbulent times.  We’re going to keep bringing the healthy, vibrant recipes to support and nourish our bodies.  Plus, for us, cooking is a great time to chill and find a slice of peace with pots and pans.     

I created this soup to hit the sweet spot, a fine balance between deliciousness and nutritiousness, with the flavours of the souks, the spice markets of Morocco in mind.  This soup is rich and sustaining, creamy and spicy in all the right places.   

I wanted to add some of my (maybe your?) favourite veggies that you may have right now; sweet potato, carrot (beta-carotene superheroes) and cauliflower.  Also adding warming spices in the Ras El Hanout spice mix (winter chills are still hanging onto Spring up here!), vivid turmeric and richly flavoured paprika.  Then a bit hit of fresh ginger for even more immune-boosting ZING!  We also roast the vegetables in this recipe to bring out their natural sweetness and flavour.  

 

IMMUNE BOOST!!

Every ingredient here is a superstar

 

This is immune-boosting from all angles.  The yoghurt is full of pro-biotics, helping our gut to stay well, 70% of our immune system is located in the gut.  Which also likes lots of fibre and pretty much all of the ingredients are good sources of fibre.  

This soup is just what we needed right now!  Our bodies crave this kind of sunshine food, which I seem to cook a lot of when we’re back in the Beach House Kitchen (located on top of a mountain in Snowdonia, Wales, for newbies).  Putting sunshine colours in our pans and on your plates really works.  Eating food this colour means it’s most probably loaded with anti-oxidants and loads of beta carotene too.  Edible rainbows of healthy happiness.  

 

Food to keep us shining!  

 

I used to eat thick, lentil soups, something like this one, in the Rif Mountains in Morocco.  I settled down for a little while up there a good few years ago.  The steaming pots of soup in the morning, with fresh bread and spices, was a great start to the day.  I love soup anytime and would dearly like to go back to Morocco when all this blows over.  The slow pace of life in the mountains of Morocco is inspiring me right now, patience and finding peace being key to riding this strange time out.  

I also stayed with some Berber musicians in a small village in the Atlas Mountains and we basically played music all day, ate together around one big pot and occasionally picked cactus fruits, or went out to play with the goats and kids.  It was a very (very) chilled life.  Jane and I are mainly playing music, cooking and going out to say hello to the local sheep, so there isn’t that much difference really!  Jane’s just remembered that she can play violin, which has opened whole new doorways in our jam sessions.  Good time to find that one out.

Back in the kitchen….this is not a traditional Moroccan soup of course, but it’s inspired by some of my favourite spices from Morocco, where they have some of the best spice markets I’ve been to.  Tucked away in souks, down tiny, winding alleys, they appear timeless.  Not quite the same when you buy them in the supermarket, but if you can, buy your spices whole, then toast and grind them yourself.  When I got back from Morocco, it took weeks for me to stop smelling like cumin.  The spices are potent in those parts!! 

Enjoy this soup and cooking it!  I love having more time in the kitchen nowadays at home to really focus on my cooking, every aspect, from buying and preparing the vegetables, to washing up at the end, the whole act of making healthy, homemade food is important to us. It seems like every aspect can affect my life in a positive way, especially when we’re doing it with a smile on our faces.

Be well and say “hello!” below in the comments or over on Instagram or Facebook.  We’d always love hearing from you.  What country are you in?  Cooking right now for us is like travelling without leaving the kitchen.  I have my favourite Moroccan tunes on when I cook this, wash it all down with some ‘Berber Whiskey’ aka fresh mint tea with a pinch of gunpowder green tea in there.  I haven’t worn my Djellaba in the kitchen yet, but it’s only a matter of time…..          

 

Moroccan Sweet Potato and Lentil Soup with Yoghurt and Ras El Hanout – Vegan, Gluten-free

Recipe Notes 

This recipe makes a lot, by design, get that freezer stocked up or….

Left thick aka not thinning with hot water, this makes for a nice daal also.  I add a little fried garlic and more spices just before serving with rice or warm flatbreads.  

Basically, you can use similar quantities of other veggies here if you’re short of any of these.  I made this again today (the photos are from a few days ago) and I popped a roasted red pepper in there, which was delicious!  The lentils and spices make for a great soup base.

 

 

Moroccan Sweet Potato and Lentil Soup with Yoghurt and Ras El Hanout – Vegan, Gluten-free

 

The Bits – For 8-10 bowls (plenty for the freezer)


7 medium carrots 

3 medium sweet potatoes 

350g/1 small cauliflower

 

200g red lentils

3 heaped tbs fresh ginger (finely chopped)

1 large onion (diced)

2 tbs ground turmeric

1 1/2 tbs ras el hanout (or other spice mix like garam masala or baharat)

1 tbs sweet paprika

2.5 ltrs vegetable stock

200ml unsweetened soya yoghurt 

1-2 tbs cooking oil (I used cold pressed rapeseed oil)

Sea salt

 

To serve

Chopped parsley and chillies

Soya Yoghurt

Lemon Juice

 

Do It

Preheat an oven to 190oC.

Roughly chop your sweet potato, carrots and cauliflower.  Place the vegetables onto a large baking tray (or two), cover lightly with oil and a little salt.  Roast for 25-30 minutes, until soft and slightly caramelised, turning them once during cooking.    

In a very large saucepan, the very biggest one you have.  Warm your oil and then add the onions and ginger, fry for 4 minutes, before adding the turmeric, paprika and ras el hanout, stirring for a minute.  

Now add the lentils and stock, bring to a rolling simmer and leave to cook for 20 minutes. Until the lentils are soft.  Add the roasted vegetables and yoghurt, blending all together until smooth using a stick blender.  Thin the soup with hot water if needed, have a boiled kettle on standby, for the soup, or tea?

For serving – Stir a little lemon juice into some soya yoghurt.  Drizzle over the soup and swirl if you’d like it to look a bit fancy.  Scatter herbs and chillies.  

Enjoy warm, with a stack of flatbreads.

 

Foodie Fact 

Sweet potatoes bright orange colour comes from the beta carotene content, beta-carotene makes Vitamin A, which makes you see in the dark and through brick walls, like a superhero. It will also give you the ability to scale tall turnips and dodge banana bullets….  

Also, sweet potatoes are a good sources of vitamin C, fibre, anti-oxidants (which keep us from rusting), and loads of minerals like manganese, potassium and even copper sneaks in there.     

 

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We’ll be posting more pictures of the Beach House Kitchen soon; the mountains, garden and wild nature of the Snowdonia mountains.  The sun has been shining and the sunsets have been dramatic.  The atomic mandarin has done us proud.  What a peach!    

 

OUR TOP 5 IMMUNE-BOOSTING TIPS ARE COMING SOON!

 

 

Categories: gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Soups, Vegan | Tags: , , , , | Leave a comment

Charred Piri-Piri Broccoli Steaks with Garlic, Pepitas and Lemon – Vegan

Charred Piri Piri Broccoli Steaks – Vegan

Rock the broc!  

You’re going to love this one, so simple and loaded with flavours; spicy piri piri, garlic, tamari, some toasted, crunchy pumpkin seeds, finished with a squeeze of lemon and mayo. 

So good! The kind of dish we want to just tear into with our fingers

This dish takes 10 minutes and brings out all the amazing flavours of broccoli, with that fiery piri piri and garlic oil and the smoky-ness you get from flash frying the broccoli and then quickly steaming, to get the perfect balance of crunch.  Broccoli is a bit like pasta really (kind of) in that you want that al dente-ness.  Basically, cooked right.   

What do you do with a whole crown of broccoli?  Here’s the answer.  

I know that it’s daunting for some, with memories of squidgy, water logged broccoli from days gone by.  But this will get anyone into broccoli in a big way.  

Add a salad and some nice wholegrains, maybe some warm flatbreads and this dish makes for a great lunch.  Also nice just as it is, a proper vegan tapas or starter. 

Piri-piri (peri-peri, peli-peli, it goes by many names…but means ‘pepper’) is actually a variety of chilli from West Africa. A bird’s eye chilli, I love that name, which packs a punch.  Piri-piri is the Portugese name for it, they went over to Mozambique and loved chillies so much, they started to produce their own.  The piri-piri craze in Europe was born.  So, piri-piri or peri-peri?  They both taste the same. They both work!     

 

Broccoli steaks in the pan, we char the flat edges, leaving the florets vibrantly green. Best of both worlds!!

 

You only need a few ingredients and a bit of know how to take veggies to the next level!

 

You’ll notice these are nicely charred in a very hot pan.  You don’t need to take it quite so far if you don’t want to.  Lightly charred is also cool.  Remember that when you flip the broccoli steaks over, they’re vibrant green, so there’s a great balance of the smoky charred side with the steamed, crisp green side.

This piri-piri and garlic oil with be amazing on any veggies really.  It will keep in the fridge covered for a few days, so make double the quantity and enjoy liberally, at leisure, loving those flavours.   

This one’s fun, an ideal weekender.  Squeeze your lemon on top and grab a pot of mayo, then tear into these with your hands, ripping bits off the steaks and dipping in the mayo.  We did!      

Piri Piri Broc Steaks – What to do with a head of broccoli? This takes 10 minutes and is filled with big flavours

Recipe Notes

When cutting the broccoli, take off the woody base, normally about an inch.  Then cut through the large florets, slicing them in half, this keeps the broccoli together and helps it keep shape in the pan.

Piri piri seasoning is not ground, it’s got bits of chilli and herbs in there.  Recipes for piri piri vary and we like it with a good kick of chilli, paprika and plenty of herbs like oregano, sometimes tarragon and bay leaves, maybe some lemon peel thrown in.  It’s a mighty mixed bag.  I normally make my own, that way you can control you’re favourite flavours and make them sing.  I’ve got a recipe kickin around somewhere……

Get all your prep ready, this dish cooks quickly.  Also, get nicely ventilated, the charred chillies in this dish are cheeky, tickling the lungs and nose.  

You can also cook these on a BBQ, it’s so sunny in Wales at the minute, we could probably crack the BBQ out.  

 


 

Charred Piri-Piri Broccoli Steaks with Garlic, Pepitas and Lemon – Vegan

 

The Bits – For 4 steaks

1 large head broccoli (trim base, but into quarters)

75ml water

 

Piri-piri and Garlic Oil 

1 1/2 – 2 tbs cold pressed rapeseed oil (or whatever you fry with)

1/2 tbs piri piri seasoning

3 large garlic cloves (crushed)

1/2 tbs tamari/ good soya sauce

 

To Serve

1/2 lemon 

Sea salt

2 tbs pumpkin seeds/ pepitas (chopped and toasted)

Mayonnaise

 

Do It 

Get a large, heavy-bottomed frying pan and lid (or something lid-like, a large plate, that covers the pan).  Put the pan over a high heat.  

Mix your oil ingredients together in a small bowl and cover the broccoli steaks with them.  Get them all nicely coated, rubbing the oil in with your hands.  

Once the pan is nicely hot, place the broccoli steaks in, one side at a time.  You should get a nice searing sound once they sit on the pan.  

Cook one flat side for 2-3 mins, with the lid on them, then flip onto the other side.  The lid will help to press them onto the pan, getting them nicely charred.

Once you’re happy with the charring, add the water to the pan and quickly pop the lid on.  Cook for a 2 minutes more, until when you squeeze the stems, there is a little give, slightly softened.  

Serve straight away, on a warm platter.  Sprinkled over the pumpkin seeds and a little sea salt, with lemon wedges and mayonnaise.  A pile/ stack is nice, height looks good in food!      

 

Foodie Fact

As we all know, Broccoli is a rock and roll star.  It also happens to be one of the healthiest things we could ever wish to eat.  Piled high with good stuff like loads of protein and fibre, also vitamin C, iron and a whole raft of anti-oxidants.

 

Eat Broccoli

Live long and prosper

 

We want to keep bringing you recipes in these strange days, something simple and tasty. What would you like to see?
 
Spending quality time in the kitchen is a great antidote to what’s going on in the outside world.  Pour yourself something nice and grab your pots!
 
 
Let us know what’s cooking at home, join our cooking group on Facebook right here Vegan Cooking with Beach House Kitchen.

 

Like this?  More recipes?

Here’s all our BHK recipes in one neat bundle

 

 

 

Categories: gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Side Dish, Vegan | Tags: , , , | 2 Comments

Sending Good Vibes! BHK news and how we’re keeping well

In the Beach House Kitchen garden, planning what to plant in the veg garden.  It’s all looking a bit wild at the minute.  Just the way we like it.  I feel like beetroots this year.

Here we are!  Last night’s sunset and scenery in the Beach House.  We’re feeling fortunate and settled, focused on making the best of what we’ve got.  As you’d expect, the garage is filled with lentils!  

 

Nourishing, simple, vegan cooking skills and knowledge is so important at times like this, giving our bodies and minds the good fuel and flavours they need to be healthy.

    

All of our plans, events and other work for the year are cancelled, which feels both expansive and daunting, sometimes at the same time.  We’re sitting, chilling and breathing it all in at the minute.  Seeing what arises and getting prepared for a lengthy spell of uncertainty and big changes in the way we live.  Most of all, we’re staying at home!  

 

Spanish Dreams

We were moving to Spain a month ago and were in the final stages of buying a olive/ fruit farm in rural Spain.  A little slice of paradise, tucked away in the mountains of Murcia, where we could grow Mediterranean crops and make our own olive oil and wine.  I would be cooking homegrown in an outside kitchen and it even had it’s own spring.  We were over the moon to have found such a place, but it turned out that this idea was affected by Brexit and then, BOOM, Coronavirus lands and the rest of our year is turned upside down, shaken, then plonked back down looking bewildered, exasperated and a little afraid.  I’m sure you know the feeling. 

We know that what is to come will be tough, for us all in a variety of ways, each of us will experience uncertainty, loss and fear in one way or another.  We realised we are in a very privileged position and feel deeply for those who are suffering globally from health issues, themselves or within families, friends and communities.  The poorest in the world are the first and worst to suffer.  Also, those who have pressing financial worries and are trying to run businesses and have uncertain work futures.  We especially feel and offer fortitude and support to healthcare and charity workers, as well as other essential, frontline workers. Keeping the systems going that support our societies and our most vulnerable.  We hope you are well protected, healthy and rewarded for your bravery and incredible efforts.   

 

Compassion, community and kindness will get us through.  

 

We acquaint ourselves with the mountains every day. Tiger Mountain is waking up to Spring, overlooking Nantlle Valley and the mighty Snowdon

Support local 

Big shout to our local organic farm superheroes, Tyddyn Teg, who will be supplying ourselves and the local community with organic veg throughout the year. Re-focusing on local produce and small businesses, growing our own food, simplifying and living a more sustainable life is more relevant now than ever.  If you have the means, distributing and investing money locally and to small businesses is so important. 

 

We are well!

Jane and I are well.  We’ve both been ill with cold/ flu like symptoms, but are now on the mend.  We’ve been self-isolating for the required times.  I’m still getting back to full speed and when I’d ready, BHK activities will start popping up again, here and on social media. I have some time on my hands, in fact, it looks like I’m free for most of the year!  

If you’re looking for a vegan chef, let me know?:)

I am sure many of you are being creative and flexible in the way you’re looking at the future. How can we adapt, stay safe and earn a living in these times?  We shall see, but good energy and positivity will go a long way.  

If you need any help with anything vegan cooking, let me know, I’m always open to collaborate or work and support with new ideas and projects.  

 

It would be awesome to communicate and we invite you to be part of our positive on-line communities:

Our Faceboook vegan cooking group is here

We’re also on Instagram 

Let’s eat well!  Share good vibes and tasty treats!  Develop grounding rituals and healthy habits. We hope the BHK is somewhere you can escape to for a while, topping up on happiness and inspiring recipes.   

 

We want to bring you wholesome and delicious vegan food and in the future, events, books and holidays that continue to support our paths towards a healthy lifestyle.  

 

Looking out towards Ireland, across the Irish Sea. I love this rock formation, it looks like an ancient settlement (with a view!) and makes me feel connected to the land and my impermanence in this majestic landscape

Take good care

At this time, we feel it’s essential that we focus on self-care.  Understanding how we can find balance, peace and good health in our lives.  We ever wish to take you on that journey in a holistic way, feeling that good health isn’t just good eating, but good movement, good breath, good mentality, good connections with nature and others, good vibes from the heart and lots of love and positive energy.  

Self-care beginning with the heart, opening up to love.  We feel that having clarity and peace of mind will help us make good decisions, for us and those around us.  

Where’s Janie? Can you see her;) The world may seem to be spinning out of control but nature tells us otherwise.  Beautiful weather and the sights and smells of early Spring are in the air.  Beach House Kitchen, overlooking Llyn Peninsula and Anglesey. North Wales

Good health does not need to be complicated, and even with extended self-isolation and uncertainty, we can still find peace.  Good health does not need to cost anything, we have our mind and bodies, these are the only tools necessary to unlock vitality and wellness.  With regular practice, discipline and good intentions, the techniques below can transform our lives! 

We can exercise well in a small space.  Check out our friends Complete Unity Yoga and their guide to starting a yoga practice at home:

Find Peace and Calm – Yoga at home

We also love these yoga sequences

Also, here are some relaxing and empowering breathing techniques with that dude, Mr Wim. Boost your immune system and find peace:

Life Changing Breathing techniques

Meditation is an excellent practice to calm the mind and boost the immune system.  Jane’s favourite is Tara Brach:

Meditation practice 

Breathe in, smile.  A beautiful meditation here

Fermentation is a delicious way of preparing and preserving food, as well as boosting our health and immune system in general.  We have fermenting recipes here and our favourite fermentation website is Nourished by Nature:

Fermenting Foods – Immune system support and health

You’ll find most of our recipes, except the most recent, right here.  Plenty to choose from:

Simple, healthy vegan recipes from the BHK

We can also put you in touch with excellent therapists and healers; herbal, homeopathic, nutritionists and much more.

 

Our plan

We don’t have one!  Things are changing too quickly at the minute.  We’re getting prepared and trying to be as proactive as we can.  Staying at home and educating ourselves about the situation at hand.  We’ll be regularly turning our thoughts inwards and reflecting, adapting, finding balance, allowing creativity to flow and embracing what we have and the opportunities presented.  Staying alert and aware, asking questions.  Taking regular breaks from phones, social media, news and the like.  Going outside, spending time in nature.       

We’re focusing, as I’m sure you are, on our local situation, supporting family, friends and the local community.  What we can control, we try our best in, what we cannot, we are aware of, but let go.    

 

So, how are you feeling? 

Can we help and support you at this time? 

What kind of foodie things would you like to see us doing? 

 

So much beauty, even in the smallest parts and details of nature.

 

We light a candle for peace after sunset each evening and you’ll all be in our thoughts and prayers.  This BHK community means a lot to us and you’ve all contributed in making our lives a brighter and more fulfilling place to be.  Thank you.  

Wishing you all good health, safety and fortitude!

 

Another storm is here, but they always pass. 

 

Peace and Love,  

Lee and JaneX          

 

We’ve a decent stash of foraged logs. When we get around to chainsawing, we’re looking forward to a summer filled with fires under the stars.

 

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Email us now – hellobeachhousekitchen@gmail.com

 

 

 

Categories: healthy, Healthy Eating, Healthy Living, Nutrition, Organic, photography, plant-based, Recipes, Sustainability, Vegan, Wales | Tags: , , | 8 Comments

Spicy Ethiopian Vegetable and Peanut Butter Stew – Deliciously Simple, Seasonal and Vegan

 

Ethiopian lunches in the BHK are happy times!  

We love the bold flavours and vibrancy of Ethiopian dishes like this.  A creamy, rich, spicy sauce, slowly cooked with seasonal vegetables and flavourful fava beans.

 

This is my version of an Ethiopian Wat (stew/ curry), maybe somewhere between Shiro and a traditional Wat, if you know you’re Berbere from your Radhuni?!  Wat’s can take hours to cook, so I’ve cut the cooking time, without losing any of the flavours.

I’ve basically taken some local, seasonal, radiant Welsh veggies and treated them to an aromatic, creamy sauce, then served it on a warm chickpea flatbread with whole host of colourful trimmings.  It’s a simple dish that looks the part.

I’ve just returned from a little jaunt around the world, stepping out to Israel, Palestine, Rome and Vienna, with a Christmas spell in Murcia.  I’m taking it all in at the minute, having seen so many incredible sites and I’m happy to confirm that the world is still a miraculous place filled with warm hearted people.  I’ve also packed in loads and loads of foodie inspiration and cooking!!  I’ve eaten VERY well, a moveable feast of tasty surprises.

So I thought I’d cook Ethiopian!  A flavoursome curveball.  Recipes from these other fascinating countries will filter through, from notebook, to mind, to pan, to page, but at this time, I can’t forget the Ethiopian meal I had in Jerusalem.  It was the real deal.

Ethiopian Monks

One of my most memorable experiences of the trip was hanging out with the Ethiopian monks/ priest in the Church of the Holy Sepulchre.  A very powerful experience in a peaceful nook away from the hustle and bustle of old town Jerusalem.  Afterwards, me and my Lithuanian travelling buddies, happened upon a traditional Ethiopian restaurant and enjoyed a right old feast.

We ordered Bayenetu, huge platters of colourful dishes, presented on the traditional Injera flatbreads (tangy, fermented, light and fluffy, grey flatbreads, made with the gluten-free Teff flour), pan fried vegetables or gomen (collard green with spices), atkilt wat (normally spiced cabbage, carrots, potatoes in sauce), legume stews like terkik alitcha (a yellow split pea stew), shiro (a rich puree made with chickpea flour) and a mixture of salads.  Woah!

You eat it all with your hands, ripping off the injera and using it to scoop up the array of delights.  As you know, eating with your hands is great fun, dive in!  Just use your right. Always.  I’m told that eating like this is a communal experience in Ethiopia, everyone tucks in off one plate, sometimes even feeding each other, which is a mark of respect and love, although I realise this technique might take some time to catch on in the UK.

The restaurant was also banging out some Ethiopian pop music, with accompanying videos, which added to the atmosphere.  I love Ethiopian music.  The smiling owners were really happy to serve these vegetable platters and mentioned that not many tourists found there way to the restaurant, the place was reassuringly filled with Ethiopians.

Vegan Ethiopia!

I’ve been told that Ethiopians are big meat eaters, but they definitely know how to treat a vegan!  Many Ethiopians are Orthodox Christian, which means ‘fasting’ days, where vegan dishes are traditionally eaten.  I’ve noticed from travelling the world, that when the local religions have a ‘fasting’ day, it normally means some excellent food is coming my way.

As a plant munching traveller, the general set-up is like this; I go to many markets, I love them dearly, a buzzing core of the local scene.  I see all the local produce in big colourful piles and can’t wait to see what the local cooks are up to.  Then, a sinking feeling, I realise that non of the local restaurants are using anywhere near the full range of veggies in the market and this awesome opportunity to celebrate food has been overlooked.  These platters of Ethiopian food, and also those sensational Thali dishes of India, seem to have tapped into the joys of cooking with diverse ingredients.

How does that sound to you?  I’m not speaking from experience here, I’ve enjoyed loads of Ethiopian food over the years but have only spent 12 hours walking around Addis Ababa airport (it’s a long-ish story!) and never made it out into the country.  It looked nice from the plane window!!  Ethiopia is a country I’d dearly love to visit, diverse and rich in culture, this certainly comes across, piled all over Injera.

 

Vegan, Super Healthy and Spicy – Ethiopian Vegetable and Fava Bean Stew  

 

Recipe wise, fava beans can be an acquired taste, we’re talking about the dried ones here.  They are full flavoured and therefore ideal for stews and soups.  If you really, really, don’t like them, go for another red bean.  Kidney or aduki will suffice.  I’ve also added some chickpeas here for a little legume variety.

I’ll post my Berbere spice mix recipe next.  You can use shop bought mixes also.

Nitter kibbeh (clarified butter) is a popular ingredient in Ethiopian dishes.  I’ve gone for peanut butter here, you all know it and most love it.  You can’t go wrong adding a little nut butter to stews and curries, it adds that essential creamy, richness to this sauce.

 

I didn’t have any Teff flour at the minute, so I used Chickpea flour to make these flatbreads. You’ll find a recipe for these in Peace & Parsnips of search the blog. I love chickpea flatbreads/ pancakes, there are a few versions.

 

Recipe Notes

This will make a large panful (a big one).  I like to make more for the freezer or yum leftovers.  You could always half the recipe if you’re cooking for fewer people.

No berbere spice mix?  You can use other spice mixes like Ras El Hanout, Garam Masala, but to make it taste especially Ethiopian, you need the real stuff!  Try making your own?  It’s also widely available in shops/ supermarkets (in the UK that is).

Brown cane sugar, I used jaggery, an unrefined Indian sugar.  This has a lovely caramel flavour.  Use what you have.

Use whatever seasonal vegetables you have around.  What’s local and good?  In North Wales, right now, I’m loving these rampant roots!  I understand the golden beetroots are fairly rare, go for some nice squash, sweet potato or extra carrots instead.

I scrubbed the veg well, but didn’t peel it.  I believe there is more flavour there and there is definitely more nutrients when the skins are on.

I’d recommend cooking your Fava Beans from scratch.  Grab 275g dried fava beans, soak them over night until they are nice and plump.  Rinse well and place in a pan covered with cold water.  Add 1/2 teas bicarbonate of soda, this will speed up the cooking and soften the beans. Bring to a boil and simmer for 35-45 minutes.  Until the beans are soft.

Wat’s in Ethiopia are traditionally very spicy.  Feel free to add more chilli to your stew, but first taste what you have.  Some Berbere spice mixes will already be packing some incendiary heat.

 

Happy days! Ethiopian Vegan Wat for lunch….Beach House Kitchen favourite!

 

Spicy Ethiopian Vegetable and Bean Stew – Vegan and Gluten-free

 

The Bits – For 6-8 big portions for hungry ones

 

1 large white onion (very finely diced)

1 large/ 150g carrot (chopped into chunks)

3 medium/ 250g potatoes (chopped into chunks)

1 large/ 250g golden beetroot (chopped into chunks)

500g cooked fava/ broad beans (reserve the cooking broth)

1 tin chickpeas (drained)

1 tin chopped tomatoes (organic, good ones)

4 tbs berbere spice mix

2 teas ground ginger

4 tbs peanut butter

2 tbs brown cane sugar

700ml hot vegetable stock/ bean cooking stock

Sea salt

2 tbs cooking oil (I use cold-pressed rapeseed oil)

 

Do It 

In a large frying pan or sauce pan, warm your oil on medium high heat and add the onions.  Fry until nicely golden brown, for 8-10 minutes, a nice dark colour, this is a feature of all ‘Wat’s’.

Add the berbere and ginger, stir, cook for a minute.  Turn the heat up and add the chopped tomato and 1 teas salt.  Cook for 5 minutes, stirring.  Intensify those glorious spices and flavours!

Stir in peanut butter and then gradually add your hot vegetable stock.  Bring this sauce to a boil and add the vegetables.  Leave this to bubble away for 20 mins, stirring often.  Add the beans and chickpeas to the pan and cook for a further 10-15 minutes, until the beetroot is cooked.

Now add the sugar and season with salt, thinning out the sauce with a little hot water if you like, the potatoes and beans will thicken the sauce.

Serve with your favourite flatbread, injera if you’re keeping it traditionally Ethiopian.  Add to the plate a selection of vegetables and salads, pan fried cabbage/ greens, chutneys, pickles, fermented vegetables, yoghurt…a riot of colours and textures.  Make it beautiful!

Finish it all off with the nice Ethiopian coffee and your favourite Ethiopian tunes.

 

My Aromatic Vegan Ethiopian Stew, somewhere between Shahan Ful and Doro Wat….

 

Foodie Fact 

Fava beans are an ingredient we don’t use too often in the UK.  I’ve no idea why?  They’re delicious and packed with beneficial nutrients.  They have loads of fibre, protein, folate and minerals like copper, manganese, magnesium, iron and potassium.  Legumes in general are an excellent source of nutrition for all plant-based superheroes and have the benefit of filling us up for a long time.

 

We’re now on INSTAGRAM!  

 

Pop over and say hello, we’re posting regular recipes and updates from the Beach House Kitchen

 

 

Categories: Curries, gluten-free, Healthy Eating, Nutrition, photography, plant-based, Recipes, Vegan, vegan travel | Tags: , , , | 11 Comments

Coconut and Caulilflower Gigglebean Curry with Coriander and Lemon Chutney

Vegan Coconut and Cauliflower Chickpea Curry – Quick, healthy and delicious!

 

A one pan, seasonal curry.  All vegan and very easy to cook.

 

It doesn’t get much easier and nutritious than this to make a crowd pleasing curry.  This really feels like a bowl of spicy abundance, a staple bowl of sunshine.

This was lunch today as Storm Something-or-Other blows itself up outside.  The trees are rocking, the rain’s coming down sideways, even our blackbird has took shelter just outside the kitchen, not fancying getting mixed up in that raging wind.  But we loved this one, so I thought I’d quickly share it with you.  This is the kind of bowl that will fuel happy bellies in our house all the way through the depths of winter and beyond.

Taking this picture was a little tricky, but the colours are there for you, loads of nourishing ingredients meeting in a vibrant bowl of spicy winter comfort food.  The rain is lashing the house, the wind is whipping the world, but we’re cosying up to a curry.  Happy days!!

Chutney is generally a bit different in India to the British variety (fruity, sweet and sour, eaten with cheese etc).  Chutney can mean many things, a whole variety of pastes and sauce bases.  Here, we’re talking a creamy dip, which adds bags of herbs to any plate of Indian food.  This chutney is versatile and will accompany many dishes, add a twist to a noodle bowl, stirred into a soup, drizzle over salads or even add to an Asian-style sandwich.

What we’ll do here is make a nice thick spiced tomato sauce, then cream it up with coconut, chickpeas are radiant in so many ways, add seasonal veg, a fresh and zesty chutney, there’s a wholeness to this kind of eating.  A mild and satisfying curry with minimal fussin and frettin. Jane is not a fan of chilli, so this is a mellow curry.  Light, something non-curry fans (do they exist?!!!) can enjoy.

 

Enjoy this bowlful of home cooked happiness!

 

I hope you get to try this recipe out, let us know in the comments.  Feel free to say hello or sign up to our newsletter here.  There will be lots of new recipes, events and travel stories.  I’m heading to Israel, Spain, Italy and Austria soon.  I’ll be doing some cooking and always enjoying the ride!

Plus, I’ll be posting more about our experiences walking the Camino Portuguese from Porto to Santiago de Compostela.  

 

PS – I’m told that Gigglebeans is a nickname for Chickpeas in Germany, and we like it!!

 

Recipe Notes

Coconut cream is the thick cream on the top of many tins of coconut milk.  A fail safe way of getting a good, defined layer of coconut cream is placing the tin into a fridge for a few hours.  Flip it over and open.  Scoop out the coconut cream.  Reserve the rest for adding to soups, cakes or stews.

Use any mix of seasonal vegetables you like here.

This recipe does make a BIG panful.  It does freeze nicely.

Taking shelter from the storm – Wintery Vegan Chickpea Curry, full of creamy spiciness, loaded up with nutrition and big flavours, plus some spicy red cabbage ‘kraut

 

Coconut and Caulilflower Gigglebean Curry with Coriander and Lemon Chutney – Vegan, Gluten-free

 

The Bits – For 4-6

2 tbs cooking oil (cold-pressed is best)

1 tbs cumin seeds

3 large garlic cloves (finely sliced)

3 tbs fresh ginger (finely sliced)

2-3 teas garam masala

2 teas ground turmeric

150ml hot water

1 tin tomatoes (or equivalent fresh tomatoes)

 

1/2 small/ 400g cauliflower (chopped into chunks)

1 pepper (deseeded, chopped into chunks)

2 tins/480g cooked chickpeas

1 tin coconut milk

 

1 bok/ pak choi (sliced)

3 tbs fresh coriander (finely sliced)

Sea salt

 

Do It

In a large saucepan or frying pan, warm your oil on a high heat, add the cumin seeds.  Stir, then quickly add the ginger and garlic, continue stirring.  Cook for 2 minutes, then stir in your spices, followed by the tomatoes and hot water.  Add 1 teas sea salt and stir.  Bring to a boil and cook for 3 minutes.

Now add your cauliflower and pepper to the mix, stir and cook for 5 minutes.

Pour in you coconut milk and chickpeas, bring to boil again and cook for 5 minutes, more. Check that the cauliflower is cooked, nibble a bit.

Stir in the bok choi and fresh coriander.  Cook for 2 minutes and check seasoning, adding a little more salt if your tastebuds agree.

Serve in a shallow bowl, drizzled with the coriander and lemon chutney.  We added some more freshly chopped coriander and desiccated coconut, along with warm paranthas.  Your favourite rice is also delicious, chopped chillies for spiciness.

All of your favourite curry accompaniments apply too.

 

Coconut and Lemon Chutney 

The Bits – For One Small Bowlful

35g desiccated coconut

60g fresh coriander (with stems)

4 teas lemon juice

4 tbs coconut cream (from the top of a tin of coconut milk)

100ml water

1/2 teas sea salt

 

Do It

Place all into a decent blender.  Blitz on high.  Scrape down the sides and blitz again.  Do this until a creamy chutney is formed.  Taste and add salt as needed.

 

Foodie Fact

Chickpeas are a staple for most of us, so versatile; hummus, stews/ curries, makes an awesome flour (gram), roast them, add them to a cake mix, they know no limitations!!

Maybe you’re not so aware of how amazing gigglebeans are for our dear old bodies.  They’re a good source of protein and fibre, a great start, this means that they’re filling.  They are low GI and are a good source of vitamins and minerals; there’s iron, calcium, potassium and magnesium.

What’s not to love!!

 

Categories: Chutney, Curries, gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Vegan, Wales | Tags: , | 5 Comments

Vegan Festive Flapjack – Cranberry, Walnuts and Oats (Gluten-free)

Vegan Cranberry and Walnut Flapjack – Sweet and super easy (Gluten-free)

Fruity and nutty.  Sweet and super easy.  Just the way we want them!  

 

This is my alter ego flapjack, with a festive twist and even healthy.  Lower in sugar and using cold-pressed oil, packed with seeds, nuts and cranberries.  Also gluten-free!  

 

Something sweet and simple for festive time!  The kitchen is a busy place at this time of year and we all need a quick flapjack recipe up our Xmas sleeves.  Last minute party call, these are a great go-to tray baker.  The ingredients are easy to find, you’ve probably got them tucked away in the kitchen already.  Two bowls, one tray, hot oven…job done.

Blending up the oats, nuts and seeds here makes for a rich and very nutritious flour.  The chia seeds help to bind things together nicely and add a little texture and crunch.  These flapjacks are nice with almonds, and a touch of almond extract, you can use any mix of nuts and seeds you like really.  Flapjacks forgive.

Gluten-free, vegan sweet treats for Christmas. Everyone can enjoy!

One thing we Brits know our way around is a flapjack.  Is that right?  My childhood was built around their sturdy sweet sustenance.  They seemed to be everywhere when I was a kid, every relative made their own brand/ ballast, every school fair would see tents filled with them, golden syrup sales were through the roof in the 80’s.  Sugar was on a high!  You needed a strong jaw and commitment back then to get through most baked goods.

I admit to being sick of the sight of them by age 12.  I find your average joe flapjacks way too sweet and regularly, boring (like a brick).  So I thought I’d revisit this sweet spot.  These are lighter.  I’ve added much less sugar than normal.  They get their sweetness from the cranberries and a touch of cranberry sauce, which gives them a little extra fruitiness.  They are rich, with the oat and nut flour and cold-pressed rapeseed oil.

Flying Flapjacks 

Wintertime in Wales is a precarious time for foodie photos.  It’s dark in mid-afternoon and there are some fiesty winds and driving rain outdoors.  What to do?!  These flapjacks nearly ended up in Dawn’s garden (neighbour), the wind whipped the bread board out of my hand.  I managed to get some decent light by the kitchen window.  I’ve also got this new I-phone thing that has some pretty cool settings, makes everything look good!!  It’s not easy being a caveman in a modern world.

I quite like them dusted with some more cinnamon, or a pumpkin pie style spice mix is ace too

Celebrate Cake

Let’s face the cake facts.  You can’t just have one at Christmas time, you need a long and healthy line of varieties, a cake for each time of day.  I’d tuck into this at ‘elevenses’ (or ‘merienda’, I was raised in the Philippines you see, it means a snack between meals.  It also means the same in Italy, Latin America and Croatia.  I love the world.  We all love cake.)

This would be an excellent kid diversion, when they’re needing something to keep from running wild.  You can’t really go wrong with them. Flapjacks are a bit of fun really!!  Served warm with custard or ice cream and it even ventures into the realm of dessert.

 

These are fill your boots flapjacks!  

I hope you enjoy them.  Leave us a comment below if you do and check out our upcoming events RIGHT HERE.  We may be cooking near you soon! 

 

Recipe Notes

Most of us have cranberry sauce kicking about the kitchen at this time of year, if not, use another jam or preserve.

Baking in a tin, as opposed to a tray, means that your flapjack gets a good bake and the top doesn’t burn (which happens).  If you’re using a tray, just keep your eye on it.

These flapjacks freeze very well.  Make a double batch.  Emergency ‘jacks!

Add 1 heaped teaspoon of orange zest to take these onto another level.

Festive Flapjacks – The ones that escaped the storm

 

Vegan Festive Flapjacks – Cranberry, Walnuts and Oats (Gluten-free)

 

The Bits – For 6 large slices, 12 small 

Dry

150g jumbo oats (gluten-free or normal is fine)

50g walnuts

50g sunflower seeds

25g chia seeds

1 teas ground cinnamon

 

Wet

75g brown sugar

50ml plant-based milk

100ml cold-pressed rapeseed oil (or other cold-pressed oil)

2 tbs cranberry sauce

 

75g dried cranberries

 

Do It

Preheat a fan oven to 180oC.

In a bowl, mix together your dry bits, crushing the walnuts up in your hands, making smaller pieces.

Measure your wet bits in a measuring jug, mixing them together.

Place 75g of your dry mix into a blender and blitz until it’s broken down, looking like flour.  Add back to your bowl.

Mix the wet into the dry, until all is nicely combined.  Then add the dried cranberries.

Line a large loaf tin with baking parchment, scoop in your mix and pack it into the corners, smooth off the top.  Nice and neatly does it.

Place in the oven for 25 minutes, until the top is golden brown and the edges are nice and crispy.

Leave to cool a little in the tin.  Ideally served warm with custard or ice cream, also nice cool with a cuppa.

 

Packed with nuts and seeds. Hearty and healthy(er)

Foodie Fact

Chia seeds are outrageously healthy!  We add them to many dishes.  Part of the mint family, these little blockbuster seeds are packed with protein (good balance of amino acids), fibre, omega-3 fats and are loaded up with anti-oxidants and minerals.

They were celebrated by many ancient cultures, the Mayan word for strength is actually ‘chia’!!

 

We’ll have more vegan Christmas recipes coming soon, SIGN UP to our newsletter her and get all the BHK action, including new events, workshops and holidays.

 

 

 

Categories: Baking, Cakes, Desserts, gluten-free, healthy, Nutrition, photography, plant-based, Recipes, Vegan, Wales, Winter | Tags: , | 2 Comments

Cherry, Pistachio and Cacao Smoothie – Plus Smoothie Jedi Tip

Cherry, Pistachio and Cacao Smoothie

I’m gonna smoothie all the way through Autumn! Winter too! The flavours of chocolate and cherry were made for each other. This one’s got that black forest vibe to it, really simple to make and something a little different in your breakfast bowl.

Start the day with something beautiful, something that inspires your tastebuds, something that gives your body a nice healthy hug.

Today we find ourselves halfway up a mountain (where we live) eclipsed by grey mist, grey skies, with the slate grey ocean raging beneath us.  So, I popped out in a window of sun rays to get this shot of breakfast.  I don’t have anything against the colour grey, I have a grey sweatshirt, but in the foodie sphere, I can’t think of a decent grey food.  Nature did not want us eating grey it seems!

Colours!  Vibrancy!  That’s where were are on this hillside.  BHK bowls packed with things to make you purr.  In fact, we had a grey cat named Buster once (some of you will remember that legend).  He was the greatest dash of grey in this old world I tell you.  I miss him.

Smoothies are one way of fixing yourself up for superb things!  There is no way that a smoothie can be anything but awesome.  Vegan, gluten and sugar free, loaded up with everything the body needs, we even add coconut yoghurt here for a probiotic, gut-friendly, boost.  What is not to LOVE!

If this tickles your fancy, let us know below and let’s talk smoothie and vibrant things, beauty bowls, happy days.

——-

**Smoothie Jedi Tip**

Start slow, then build it up.  Start blending your smoothie on low and gradually build it up to full steam ahead.  This helps to incorporate all the lumps and chunks and means less scraping and shaking to get it blended properly.  A Jedi fact.

——-

Recipe Notes

We buy frozen cherries from the supermarkets.  Buying frozen fruits is a great way of preparing for a smoothie-fest.  It also works out cheaper and many of the fruits are frozen ripe, meaning good flavour and a higher nutritional profile.

Go wild with toppings!  We sometimes sprinkle other nuts, muesli/ granola, funky green healthy powders (spirulina, wheatgrass etc), dried berries like raspberry and strawberry are a knockout too!  Occasionally, I rock a drizzle of nut butter or tahini.

 

I’m on Instagram.  Yes, it’s taken me a while…..remember, I’m a mountain dweller, some would say a bit of a caveman in some ways.  But, I’m over there now and sharing my little heart out.  Come and join me, click here!  

 

I will be serving this at some of our upcoming cooking events soon.  It’s just so good!

 

Beauty bowl! Cherry, Pistachio and Cacao Smoothie – Sugar-free, vegan, gluten-free

 

Cherry, Pistachio and Cacao Smoothie

The Bits – For 2

2 handfuls frozen cherries

1 handful frozen banana

2 tbs vegan coconut yoghurt (cultured preferably)

2 tbs cacao or cocoa powder

Plant Milk (of choice, we used hemp milk)

 

Toppings

Chopped pistachios, goji berries, extra frozen cherries

 

Do It

In a large smoothie cup or blender (we use a Ninja), add all the ingredients and half fill with plant-milk.  Blitz on a low setting first, turning it up to high.  Jedi style!

Give it a shake or a scrape down if it’s not blending straight away.

Pour into a bowl, sprinkled with your toppings.

 

Serving suggestions – Sit somewhere sunny and quiet, take a moment, breathe deep (x5 times), enjoy the peace, grab that spoon…..:) 

 

Foodie Fact 

Cherries are wickedly high in anti-oxidants and anti-inflammatory nutrients!  Loaded up with vitamin C and fibre, they’re an ideal winter wonder food.  They can also be awesome for our heart and even help us get a restful sleep.

Cherries.  Yes!  More please.

See, grey can be beautiful!!  Here’s a view from the top of our hill/ mountain. I love this spot!  A great place for cavemen to play….Nantlle, Snowdonia

 

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DON’T MISS A BHK RECIPE:)

 

Categories: Breakfast, gluten-free, healthy, Healthy Eating, Healthy Living, Nutrition, photography, plant-based, Recipes, Smoothies, Vegan, Wales | Tags: , , , | Leave a comment

Super exciting news!! New Fantastic Fermentation Masterclass

Super EXCITING news!!😄🌞 Brand NEW fermentation workshop announcement.

The amazing Janice from Nourished by Nature will be joining us for our Vibrant Vegan! Snowdonia – Plant-based Cooking & Yoga Holiday

Are you interested in fermented foods like kombucha, kefir, kimchi, sourdough, sauerkraut etc? Very healthy and very delicious. You’re in for a real treat!! Here’s all the details:

 

Janice – Nourished by Nature

 

Janice’s Fantastic Fermentation Masterclass

We have never met anyone as passionate about fermented foods! A real Fermentista!! Janice is a macrobiotic health coach and writes the wonderful blog ‘Nourished by Nature’, running regular fermentation classes in and around her Glasgow home.
We love Janice’s enthusiasm for healthy, seasonal and nutritious food, she is a real inspiration for us, and believes:

“We can all make a very positive difference to both our own lives/health, and also environmentally through minimising the negative impact we create from the foods we choose and how we source them.”

Janice will show us how delicious fermented foods, made with simple techniques, can heal ourselves on every level and taste amazing! We’ll be sampling seasonal kraut, some fermented relishes/chutneys/dips and also some seasonal kombucha flavours!

 

Full info for our awesome Vibrant Vegan! Plant-based cooking and yoga holiday is HERE.

 

Trigonos, our venue – a pretty stunning place to cook and be!  Lots of snow recently;)

 

We’ve already sold over half the rooms in the first week!!
If you have a booking form, please return it asap, we can only guarantee bookings once we have the forms. Otherwise…..

 

😄🌞BOOK YOUR PLACE NOW😄🌞
By emailing info@trigonos.org
or calling 01286 882 388:)

 

Fermented food, delicious and very healthy!

 

To get a flavour of things, you’ll find lots of delicious fermented food recipes over on Janice’s blog HERE. 

We love the radish bombs, fermented tomato salsa and mushroom pate and coffee kombucha rocks!!  Plus, Janice makes the most incredible sourdough loves.

 

Categories: Cooking Holidays, Events, Fermentation, gluten-free, healthy, Nutrition, photography, plant-based, Recipes, Vegan, veganism, Wales | Tags: , | 2 Comments

Quick Pickled Rhubarb and Ginger plus The Joys of Spring!

Rhubarb, fresh of the land, organically grown

Here’s a really quick and easy way to pickle rhubarb.  I’ve added some ginger, which gives even more intense and beautiful flavour to this pickle.  The method could not be much easier, and it’s a great technique for preserving delicious produce, enough to enliven any meal!

Rhubarb makes a great pickle, maybe you haven’t tried it?  I find it goes well with Middle Eastern salads, anything with a bit of spice.  I also like it with Japanese style salads. It has a real sweet and sour twang!

When this lovely bunch of rhubarb landed in the kitchen we wondered what to do with it?  How to make it shine!  No crumbles here.  I shouted “Pickle!”   Jane shouted “Ginger!”  And it was as easy as that really.

Nantlle Lake looking stunning in Spring (you can just about see Snowdon from here)

 

It has been a stunning week, Spring has been in full swing (and then it snowed/ hailed for a couple of days!)  A Snowdonian Spring!  It has been still and sunny, and this extra sunlight and warmth has meant some surprises in the poly tunnels.

We’ve had some beautiful and colourful, organically grown, produce coming off the land this week at Trigonos.  Owain (our resident Horticulturalist and Organic Superhero) has been appearing in the kitchen with arm loads of all kinds of goodies.

 

Not sure what you call this one? Golden Chard?  I’ll have to ask Owain

 

Most of these are seeds from last year, that have decided to make an appearance in the poly tunnels; ruby chard, swiss chard, purple rocket and some radiant rhubarb!!

 

You know I love this one. Curly Kale.

 

Along with a host of herbs and a scattering of salad leaves, and of course outside, the wild garlic is doing it’s thing.

 

Ruby Chard, love the vibrant colour!

 

I always feel like the luckiest cook alive to have access to this kind of produce.  Especially at this time of year.

 

Purple rocket. The flavour here is amazing! Very peppery and fruity even.

 

Produce picked in the morning and by lunchtime is being served (or pickled).  I love it!

 

Maybe you saw, we recently announced our:

Vibrant Vegan! Snowdonia – Plant-based Cooking and Yoga Holiday, 21st-25th September 2019

This is a rare chance to come over here to beautiful Snowdonia; relax, rejuvenate and get inspired!  Plus, sample lots of dishes prepared by our awesome team of chefs with produce straight from the land, and even have a tour around the farm with Owain and myself.  A little bit of foraging and lots of chat about excellent produce and organic happiness.

For more info leave a comment below or email – info@trigonos.org

The holiday is booking up quickly. Exciting times!!

 

 

Recipe Note

Only use the pink rhubarb stalks, never the leaves.

Any excess pickling liquor can be used in dressings or to marinade tofu, for example.

 

Quick Rhubarb and Ginger Pickle

 

Quick Rhubarb and Ginger Pickle

 

The Bits – Makes 2 jars

500g rhubarb (finely sliced)

300ml apple cider vinegar

300ml water

4 tbs sugar

8 slices fresh ginger

2 bay leaves

 

Do It

You’ll need two clean glass jars with lids.

Gently pack the sliced rhubarb into your jars.  So it’s snug, with a little room left at the top.

Place the vinegar, water, bay leaves, ginger and sugar into a small saucepan.  Bring to a boil.  Pour this mixture over the rhubarb until it’s covered.   I add the bay leaves and ginger to the jars also.  Leave to cool.

That’s it!  Label and date the jars.

If your jars are clean, this will last a long time, one year or more when stored in a cool place.

 

Foodie Fact

Rhubarb is packed full of minerals and vitamins. It’s a source of vitamin C, protein, calcium, fibre and beta-carotene.  Plus a whole lot more.  Much more than just a crumble!

 

Categories: Cooking Holidays, Cooking Workshops, gluten-free, healthy, Healthy Eating, Nutrition, Organic, photography, plant-based, Recipes, Spring, Vegan, Wales | Tags: | 8 Comments

Vegetable Peel and Herb Crisps – Don’t throw them away!!

Celeriac, Brussel’s Sprouts, Swede, Squash and Potato Crisps – Food waste made tasty!!

These just make perfect sense.  Transforming, what for many, is food waste into something delicious.

Why throw all those vegetable peels away?  Especially when you can make these delicious, light crisps.  They’re very tasty and they crisp up beautifully and are so easy and quick to prepare.

Veg peels are also packed with vitamins, fibre and minerals.  We normally throw away by far the most nutrient-rich part of the vegetable!   See below for more, ‘Foodie Fact‘.

I used some of my favourite winter vegetables; celeriac, squash, potato, swede, Brussel’s sprout leaves and parsnip.  I think these crisp are ideal when you’re making a big dinner, when your food waste bowl fills up, it’s time to get excited.  Peel crisps are on the menu!

I’ve been making a vegetable and potato broth for a while now and needed a crisp topping, something that would be light and packed with flavour, with that very crisp texture.  Here they are!  They arrived by chance the other day, I was frying off some rostis and had a large bowl of vegetable peels……It just fell nicely into place.  I was blown away by the results, you’ve got to try these out!

FLAVOUR IDEAS

You can flavour these crisps with anything you fancy, some smoked paprika is nice, I fried some fresh herbs, which gave a earthy, full flavour to the crisps, plus, you can eat the herbs as well.  A sprinkle of sea salt is essential.  Try seaweed flakes, nutritional yeast flakes (NOOCH!), mushroom powder, za’atar and sumac (especially yum), citrus zest, garlic powder and chilli, mixed spices, you can even make peelings like sweet potato and carrot into a sweet snack, with cinnamon and sugar.

I’ve given you two options for cooking, roasted in an oven or fried in oil.  As you would expect, the fried in oil option is a crispier way of doing things.

So crispy, these are the best!

HOW BEST TO PEEL – HARD LEARNED LESSONS

There are many ways, this is mine, hard learned from years of peeling piles of vegetables in kitchens.  Here we go.  Use a sharp, French peeler, they’re by far the best and most efficient.  A blunt peeler is a recipe for grunts and straining.  A sharp peeler will glide, most of the time, through the veg peel.

Have a food waste bowl handy, it keeps your kitchen surfaces clean and tidy and ensures your chopping board is kept clean.  Working in a clean and efficient way in the kitchen is essential.

The easiest way to peel anything is to not pick it up.  Leave it on the board, hold it down and peel away.  You’ll find that holding a vegetable in your hand, especially large, heavier veg like squash or big potatoes, lead to exertion and strain.  Let the board and the sharp peeler do most of the work for you.  Because the veg is stable, you’ll also notice you’ll get longer and better peels to make crisps out of.  I hope that makes sense, it took years for me to figure this one out!!

A good peeler is sharp, be careful when peeling.  I rarely cut myself in the kitchen, but when I do, it’s normally when peeling things.  I get a bit carried away sometimes!!

 

Recipe Notes

Try out any veg peels, but make sure they’re dry.  Pat them with kitchen paper or a clean kitchen towel.

Make sure you wash your vegetables thoroughly and give them a good scrub if needed.

Use any veg peelings, beetroot, sweet potato, carrot, for example, are also delicious.

I use a French Peeler when peeling vegetables, they’re the best.  If your peeler is nice and sharp, you’ll get nice thin, uniform peels.  That’s what we’re looking for.  The longer the better.

These veg peels are best cooked fresh, not too long after you peel them.

It’s always a good idea to use organic veggies when you can, especially with these crisps.

You know your oven, these crisps will burn quickly if you have hot spots, make sure you turn them and move them around on the tray to get even cooking.

If you’re going to fry them, and in fact generally with cooking, use an oil with a high smoking point.  Cold pressed rapeseed oil works very nicely for me.

Vegetable Peel Crisps – My new favourite snack

Vegetable Peel and Herb Crisp 

The Bits – For One Small Bowlful 

4 big handfuls vegetable peels – I used celeriac, squash, potato, parnsip, swede, outer leaves of Brussel’s Sprouts

1 large sprig fresh rosemary

1 large sprig fresh thyme

Cold pressed rapeseed oil

Sea salt

 

Do It

Frying

In a small saucepan, add an inch or so of oil.  Warm on a high heat.

Pat your vegetable peelings dry with kitchen paper.

Test the oil is hot by dipping a single veg peel into the pan, if it sizzles frantically, it’s ready.

Add your peelings and herbs to the pan, stir a little so they don’t stick.  Don’t overload the pan. Fry into batches if needed.

Fry until crisp and golden.  Remove using a slotted spoon and place on a plate lined with two layers of kitchen paper, leave the crisps to drain off excess oil.

Serve straight away, season and flavour as you like.

 

Baking

Preheat an oven to 190oC.

Toss the peelings and herbs in a bowl with 2 tbs cooking oil until well coated.  Add spices or flavourings now if you’re using them.

Spread them out, without overcrowding, on a large baking tray.

Pop in the oven, bake for 5-7 minutes.  Turn the crisps and bake for another few minutes.  Check them at this stage, this is the burn zone, when they may well go from perfect to a burnt crisp in a minute.  Keep your eye on them!

 

Foodie Fact

Most of the nutrients of vegetables is found just below the skin, so basically, we normally throw the best bit away!  This varies from veg to veg but generally, veg peels contain considerably more vitamins, fibre and minerals than the rest of the vegetable.  The same can be said for many vegetable leaves.

Here’s a quick example; it’s said by some that non peeled apples contain over 100% more vitamin C and A than peeled apples.  Plus over 300% more vitamin K.  Pretty impressive!!  A non-peeled potato contains over 100% more potassium, vitamin C, folate, magnesium and phosphorous, than a peeled one.

The research on this, like with most things nutrients and health, varies.  But from what I’ve read, everyone agrees that veg skins contain good amounts of the right stuff.

The skin also contains loads of anti-oxidants and fibre.  So if you feel like being healthier, leave your skins on!

Categories: gluten-free, Nutrition, photography, plant-based, Recipes, Snacks and Inbetweens, Uncategorized, Vegan | Tags: , , , | Leave a comment

Wholegrain Soda Bread Muffins – Vegan

Vegan Soda Bread Muffins, it’s all about the buttermilk!

Home-baked bread in no time at all!!

Perfect with a nice bowl of soup.

 

I’ve been busy away from the blog recently, so it’s great to be back! Thought I’d get started again with something simple and hearty.

I love soda bread, good bread doesn’t need to be fiddly or take ages to make.  These muffins are wholesome, have a great flavour and texture from ingredients you’ve probably got tucked away in your cupboards right now.

Soda bread is easy when you know how.  We don’t want to taste any soda (bicarbonate that is) so we balance it with the flavour of the buttermilk.  That’s the art of soda bread.  The acid in the buttermilk help the loaf to rise.  We use plain flour here to give the soda bread lighter texture.  Soda bread is unique!

WHY MUFFINS?

At work I was asked, why are you always making things into muffins?  It’s a good question.  I do like a muffin!  We make fresh loaves everyday so it’s just changing things up a little.  These will be paired with a nice Winter Roots and Lentil Soup at the minute on my menus.  All hearty and satisfying, here’s why we need this (see below – view from near the kitchen over Nantlle Valley towards Mount Snowdon).

Nantlle Valley, home of Trigonos Retreat Centre and these muffins

I think with a muffin like this, it’s also about the crust.  It’s a wrap-around crust!  Crust all over.  This is a definite bonus when it comes to muffins or rolls.

You can add all kinds of herbs (rosemary and thyme), nuts or seeds and spices to this bread.  You can also bake it in a loaf shape, just add a little more time to the bake.

Simple Vegan Soda Bread – Ready in 45 minutes.

Making vegan buttermilk is very easy and ideal for baking.  I like to use vinegar as the acid, and soya milk.  But you can experiment with acid’s like lemon/ lime juice and other plant milks, like almond.  But other plant milks may not curdle.

View from the dining room, it’s been a chilly few weeks in North Wales

Relax, Recharge and Re-energise! 

Come and cook with us, learn new skills and meet like-minded people

 

I recently announced the dates for our autumn Vegan Cooking Holiday at Trigonos, see below.  21st-24th September!

We’ll be hosting you in beautiful Snowdonia, expect lots of delicious plant-based food, inspiring cooking workshops and talks, walks, yoga and lots more.  If you want to get away from it all, relax, recharge and energise, do let us know.  It promises to be a celebration of good livin’ and the abundance of autumn!  Lots and lots of amazing local produce.  I’ll be announcing the full details soon.

If you can’t wait until autumn:)  We have one room available for our annual and stunning Vegan and Yoga Retreat on the beach in Spain.  A Taste of Bliss – Click here for more information.  It’s a once in a lifetime experience and I’m getting the menus together this month.  Expect new and creative dishes for you to enjoy, and learn how to cook, in our beautiful beach side villa.  We’re very excited indeed!!

We need loads of hearty and warming dishes at this time of year, I hope you like these muffins.  Do let us know if you make them and feel free to ask any questions or give feedback in the comments below.

Happy cooking!!

 

Recipe Notes

You can go wholegrain 100% here if you fancy.  Just replace wholegrain flour with the white flour. The texture will be a little more dense, but tasty.

Make sure you give the mix a good stir, this helps to create a nice texture.

 

Vegan Soda Bread – A simple and satisfying Beach House Kitchen favourite

Wholegrain Soda Bread Muffins – Vegan

The Bits – For 12

Dry

150g plain white flour

300g wholemeal bread/ strong flour

2 tbs brown sugar

2 tbs rapeseed or olive oil

1 teas bicarbonate of soda

1 teas salt

 

Oats (for sprinkle)

 

Vegan Buttermilk 

325ml soya milk

2 teas apple cider or white wine vinegar

 

Do It

Stir the vinegar into the soya milk and leave to sit for 10 minutes.  It will form a buttermilk texture.

Preheat a fan oven to 180oC.

Place all the dry ingredients in a large mixing bowl then mix in the buttermilk.  Mix well for a few minutes, I like to use a wooden spoon.

Lightly oil a muffin tin and using two dessert spoons, this is the easiest way, spoon the dough into the tin.  Make the muffins roughly equal in size.

Sprinkle with oats or a little more flour and place in the oven.  Bake for 14 minutes.

Once baked, they’ll be nice and golden on top.  Leave the muffins to sit for a couple of minutes in the tin and then remove onto a wire cooling rack.

Best enjoyed warm with a nice bowl of soup.  Also nice with your favourite jam and vegan creme fraiche.

Trigonos in Snowdonia – a pretty stunning place to cook.  You can come and join us here in September!

Foodie Fact 

Wholegrain flours are less, or not, processed at all.  Wholegrain flour is much higher in fibre than white flour, fibre is essential in our diets for loads of reasons.  Good levels of fibre in our diets will help our digestion, can lower blood cholesterol and even help to lose weight.

Wholegrain flour has roughly six times more fibre per serving than white flour.  Wholegrains are low GI, meaning they’re great fuel for our bodies, releasing sugar slowly into our bloodstreams.  We’re also talking vitamins; some vitamin B’s, folate, riboflavin.

Go wholegrain!

Categories: Baking, Cooking Holidays, healthy, Nutrition, photography, plant-based, Recipes, Vegan, Wales, Winter | Tags: , , | 3 Comments

Thai Red Pepper and Coconut Soup – Vegan

Thai Red Pepper and Coconut Soup – Vegan

Something quick and easy to kick start 2019!

A simple, healthy and delicious soup with some of the Thai flavours I totally love.

This is how I’d like to kick off 2019, a steaming, bright and nourishing bowl of goodness.  Red peppers are packed full of vitamin C and after the festive season, I’m sure a lot of you fancy a pick me up, tasty dishes that are lighter and give our body a big hug.  Comfort food can be healthy and satisfying.  No probs.

This soup contains coconut, chickpeas, turmeric, ginger, loads of my favourite foods.  Bar the Kaffir lime leaves (see below) and lemongrass these are easy to find ingredients, that many of you might have in the kitchen already.

It’s the most wonderful time of the year………………

Of course, January is now officially Veganuary, they’ll be changing the calendars next year for sure!  If you’re trying out Veganuary, you’re not alone, record numbers have signed up worldwide this year.  I even saw it all over the TV around New Year’s, right there, bang in the middle of prime time programmes.  Just awesome to see a vegan lifestyle skyrocketing, being embraced and enjoyed!

The people over at Veganuary have always been lovely to us and we even have some recipes over on their website, check them out here.  Good luck to anyone giving it a go and long may your vegan-ness continue!  Let us know if you need a hand or some advice, we’re fully available for pats on back, big thumbs up and bags of encouragement.  GO FOR IT!!

Nourishing vegan Thai soup

What are Kaffir Limes?  Why are they so awesome!!

Dried kaffir lime leaves can be found in most supermarkets.  I buy them frozen in a local Chinese supermarket, these have been frozen fresh.  They are much better than the dried varieties, but you can use either in this recipe.

I’ve been lucky to travel around South East Asia and work and stay in some beautiful places, some even had kaffir lime trees.  The limes themselves are like big, nobbly limes, with thick piths, very fragrant.  The leaves can be used in all kinds of cooking, it’s essential oils are use in perfumery, and it’s really like a bay leaf with an Asian turbo charged twist.  Their flavour is unmistakable!  When I worked on an organic farm in India, I’d wake up, pick a few leaves and make a refreshing tea with them, watch the lizards and mongoose chase each other.

Eating peppers at this time of year means we have a great source of vitamin C.  Peppers are said to be three times higher in vitamin C than oranges, red peppers are best, but green peppers also contain good levels of vit C.

Beach House Kitchen bowl! Nourishing, light and satisfying. Red Thai Coconut Soup – Vegan

Jane and I have been spending time with family and friends over Christmas, we’ve been to North Yorkshire and Durham mainly and really love the time away with the people who rock our world!!

We’ve actually not stuffed ourselves too much!  We both feel like we’ve lost weight over Christmas, which is pretty unusual.  I go back to the fact that freshly cooked vegan food can be so, so healthy and tasty.  We’ve had many positive comments over Christmas, so many non-vegans digging the food.

I feel like 2019 will be the greatest year for vegans in the UK EVER!  We have some great plans, we’ll be hosting our vegan cooking week in Spain again (click here) and will be announcing new dates for events and holidays in Wales soon.  Exciting stuff and we hope to see you at one soon!  Keep up to date with all our news, recipes and other bits and pieces by signing up for our seasonal newsletter, right here.

One of the main things I’ll be working on in 2019 will be a new cookbook!  I have an idea and a group of recipes that I love, soooooooooooooooo, watch this space:)

Big thanks to all who cooked our recipes over Christmas and New Years and let us know, it was great to see pictures over on Twitter and Facebook, it makes our day!!  We love to see your kitchen creations, you really bring our recipes to life!!

Recipe Notes

You may like to pick the lime leaves out before you blend the soup, but I generally leave them in.

Use the softer, centre piece of your lemongrass.  Discard the tough outer leaves.  You’ll find lemongrass in most supermarkets.

 

Thai Red Pepper and Coconut Soup – Vegan

 

The Bits – For 4-6 large bowls

5 red peppers (deseeded and chopped)
3 medium carrots (chopped)

1 large onion (sliced)

3 heaped tbs fresh ginger (roughly chopped)

2 heaped tbs fresh lemongrass (peeled and chopped)

1 fresh chilli (sliced)

1 can chickpeas (drained)
1 can chopped tomato or passatta
1 can coconut milk

8 kaffir lime leaves
1/2 tbs turmeric
Sea salt

To Serve

Tamari or soya sauce
Lime wedges
Sliced chillies
Chopped coriander

 

Do It
In a large saucepan, add 1 tbs cooking oil, fry the onions and ginger with 1 teas salt until soft, 3 minutes will do.

Then add the carrots, chilli, lemongrass and peppers, fry for 5 minutes, then add the tinned tomatoes, chickpeas, kaffir lime leaves and turmeric, bring to boil and simmer for 10 minutes. Then add the coconut milk and simmer for 5 minutes more, until the carrots are soft.

Blend with a stick blender then season with salt, if needed, and adjust the consistency using hot water if it’s too thick.

Serve with chillies, coriander and lime wedges.  We also love it with sticky coconut rice balls.

Foodie Fact

Kaffir lime has many uses in Asia, not just for the pot!  The lime juice makes a great shampoo, the plant is a natural insect repellent, when used in aromatherapy kaffir lime is relaxing, can reduce stress and help with a good nights sleep, also many people chew the leaves, it is said to help with oral health.

Categories: gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Soups, Vegan, veganism | Tags: , , | Leave a comment

What a Year 2018! Great Memories and Big Thanks to YOU

We just wanted to say a huge thanks and best wishes for 2019!

 

But first up, 2018, what a year!!

 

It’s been a mega time, we’ve packed so much in, cooked in so many amazing places and met so many special people along the way.

 

You know that we’re all about tasty and healthy plant-based food, but it’s also, very much about YOU.  The kind and open hearted folk who make it all happen, give it all such a positive and creative feel.

2018 has been the most successful year for the Beach House Kitchen blog, in more ways than one, and the most enjoyable and rewarding part of the whole thing is connecting with and sharing recipes with you all.

You make this blog and our Facebook and Twitter pages a great place to be and inspire us to keep sharing and enjoying what we do.  Thanks to all for your amazing feedback over the festive season, seems a few of you enjoyed the Mushroom Wellington!!

BIG LOVE, BIG THANKS!!  

 

 

Wishing you all health, wealth and happiness in 2019, we’ll be here with healthy and delicious vegan recipes and plant-based updates, if you’d like to join us for one of our vegan cooking events, holidays, demonstrations or talks, CLICK HERE.  We’ve loads of cool plans for the new year.  

 

HERE’S TO A NEW YEAR FILLED WITH PEACE, VITALITY, GOOD HEALTH AND GOOD VIBES

 

 

What have we been up to in 2018?

 

From our Taste of Bliss Cooking and Yoga Holiday in stunning Spain, to our Cornish Vegan Getaway near Lands End, to the centre of London and the awesome Made in Hackney. We’ve had events all over North Wales and in Manchester, not to mention our annual cooking demos and talks at Ludlow Food Festival. In 2019, we’d like to visit new towns and cities, give us a shout if you know any good venues/ locations.

 

Here’s a quick list of people (in no order whatsoever) we’d like to thank for helping out this year, we could not do it without a team of magical folk, many who volunteer their time to help the BHK to keep on rockin’!:

Will (ace chef and proper dude), Clare (North Walian Yoga sensation), Complete Unity Yoga – Will and Malene (simply stunning yoga folk), Jenna (super talented angel), Mark and Food Sorcery (top venue in Manchester), Sue and Peter at Network News (ever the inspiration!), Andi and Made in Hackney (top venue in London), Thelma and Boswedden House (Cornwall), Janice (fermented genius and overall foodie angel)…..

The lovely Aine Carlin, Veganuary, Alice and the gang at Tyddyn Teg Organic Farm, Mandy (sensational vegan chef), Amy (superb kitchen elf), Nita and Steve (THE kitchen guys), Katie and Glynn (Wot’s Cooking), Mark (foraging genius and top cook), all at Ludlow Food Festival and Aadvark Books, all at Trigonos Retreat and Event Centre for letting me cook and enjoy the beauty of North Wales, Jonathan (my very patient book agent, new cookbook coming in 2019!!)…..

Melissa (Villa superstar), Gaynor (for the coolest Airstream imagineable), Clare (awesome kitchen angel),Miranda (lights up any kitchen!), Jane Eddie (for tastings and loads of support), Hagar (couldn’t have done it without you!!) and all those we’ve forgotten (you’re not forgotten!!), Neil and Nick (the London foodie dudes), Vegan Recipe Hour (over on Twitter), Chris, Dom and Fey (the sunshine Spanish connection) my family for always supporting me, and washing up, AND Jane (as ever, the heart and soul of the BHK and chief taster)

 

PLUS

 

all who have attended our events and cooked up some brilliant memories in 2018!

 

 

It’s already been said that 2019 will be the ‘Year of the Vegan’ and we’re here every step of the way to support and inspire you to cook more plant-based meals, always believing that vegan food can be delicious and accessible to everyone!  Recipes here.

 

 

 

PS – Last, but very much not least.  The WILL’s!….

 

The chefs hard at work;)

 

See you all in 2019 for more fun, cooking and celebrating the good life!

 

——————–

 

Fancy a blissful break with us in May 2019! 

 

We’ll be hosting a week long vegan cooking holiday with empowering yoga, a fully plant-based menu, cooking workshops, local excursions, lots of beach time and sunshine, plus much more.  More info here.   

 

The villa, a beautiful eco-designed kitchen made the week a joy (for the cooks;)

Categories: Cooking Workshops, Events, healthy, Healthy Eating, Nutrition, photography, plant-based, Vegan, veganism, Wales | Tags: , , | 6 Comments

Shallot and Red Wine Gravy – Vegan, Gluten-free

All you need now are some roast spuds and your favourite people!!

 

A rich, dark vegan gravy that everyone will enjoy.

 

Being a vegan, or just trying out more plant-based recipes, opens a doorway into new flavours and techniques.  Making this gravy is simple and really flavourful, it’s actually not that different from making other gravies really.

 

We all like our gravy in different ways, taste it at the end, add more balsamic, jam, salt or yeast extract (marmite), depending on the balance of flavours you prefer.  If you can’t get your hands on shallots, a white or red onion will also be fine.

Shallot and Red Wine Gravy – Vegan, Gluten-free, Low-fat

Proper gravy for a proper roast dinner

Making your own gravy is an essential part of any roast dinner, for me, it’s a ritual.  I love making gravy, packing all those big flavours into one little pot.

Gravy has always been one of my favourite things about a proper Sunday roast, I also like mashed swede (very important addition) and crispy roast potatoes.  Yorkshire puddings are also well up there.  In fact, let’s face it, is there a less than awesome part of a roast, when done well?

We’re having this gravy with our Portobello Mushroom Wellington with Toasted Walnut and Rosemary Stuffing, Christmas dinner 2018 sorted.

This deep and rich gravy will go perfectly with any Sunday roast.  There are so many vegan centrepieces nowadays for a Sunday roast style dinner, we don’t just have to toss a coin between nut roast or Wellington.  Sometimes I feel like experimenting with a roast dinner, playing with flavours, adding spices, getting a bit cheeky.   Other times, I’m a staunch traditionalist.  I’m happily contrary like that.

Such is my commitment to the Beach House Kitchen, I took these pictures out in the garden in fading winter light, in the rain and wind.  Wrapped in a poncho.  I’m actually surprised at how normal they look whilst trees were bending and the wind was howling.  Got away with it!   I just had to share this post before Crimbo, gravy is important!!

I’ve said it many times, there are absolutely no down-sides to going vegan, you can live deliciously, any time of year!

 

Recipe Notes

When I run cooking workshops, most people’s reaction to making a really tasty gravy like this is, “What do we do with all the leftover veg?!”  After the gravy has been passed through a sieve, the veg is all leftover.  I’ve suggested making a pastie or pie with it, but really, most of the flavour and texture has gone, it’s like a dark veg mash really.  Not that appetising, but if you want to, go for pasties!

Gravy is, of course, always best served piping hot, a tip is to pour boiling water from a kettle into your gravy boat/ jug before filling with gravy.

Taste your vegetable stock before adding to the soup, it’s  important it’s not too strong or too weak.  Just right!

If you feel that the gravy is lacking flavour, add a pinch of salt.  It’s amazing the difference one or two pinches of salt can make!

Gluten-free version – opt for gluten-free cornflour, yeast extract, wine, balsamic vinegar and vegetable stock.  Check the labels.

Tasty and Rich Vegan Gravy

Shallot and Red Wine Gravy – Vegan, Gluten-free

The Bits – For 4-6

3-4 large shallots or 1 large onions (sliced)
1 large carrot (sliced)
1 stick celery (sliced)
1 large sprig fresh rosemary
2 big bay leaves
2 sprigs fresh thyme

100g chestnut mushroom or 1 big portobello mushroom (chopped)
175ml vegan red wine
1 ½ -2 tbs dark cherry jam, cranberry sauce or blackberry jam

2 teas yeast extract (known to some as Marmite)
2 tbs cornflour
1 tbs tomato puree
1 ½ tbs balsamic vinegar

700ml vegetable stock

Cooking oil (I use cold pressed rapeseed oil)

 

Do It
In a large saucepan, over a medium heat, add 1 tbs cooking oil, then the shallots, celery and carrot, plus the fresh herbs and bay leaves. Cook slowly for 20-25 minutes, until the shallots are golden, stirring regularly.

Mix your cornflour with a few tablespoons of water, until it becomes smooth.

Add the mushrooms, wine and jam to the pan, stir and cook for 3 minutes, making sure your scrape up all the caramelized bits on the bottom of the pan (great flavour there!!).

Then add the tomato puree, vinegar and yeast extract, cook and stir for a minute, then slowly add the vegetable stock.  Pour in the cornflour, whilst stirring, and bring to a boil.  No lower the heat, simmering gently for 20 minutes.

Pass it through a sieve into another pan or bowl, using a spoon to squeeze out all the precious flavours.

Taste and season with salt if needed. Serve hot with your favourite roast dinner of Christmas feast.

Loads of big flavours in one little boat, totally plant-based gravy!!

Foodie Fact

Shallots are long and slender members of the allium family, along with onions and garlic.  They generally have a lighter flavour than onions and I find them perfect for roasting in a tin.

They are more nutritious than onions, high in vitamin A and not bad for vitamin C.  Shallots contain good amounts of minerals like iron, calcium and copper.

They also contain a chemical called Allicin, which is basically anti-bacterial anit-viral and good for the heart and can even help prevent cancer.

 

Join our seasonal newsletter right HERE, we’ve got loads of tasty recipes and events planned for 2019. 

Plus special offers and news about our new Beach House Kitchen projects. 

 

 

Categories: gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Sauces, Vegan, veganism, Winter | Tags: , , | 4 Comments

Nourishing Tempeh and Miso Ramen Bowl – Steaming, Soul Soup

Quick Tempeh and Miso Ramen Bowl with Shiitake Mushrooms- Vegan and Gluten-free

This is one of my favourite all-time dishes.  We eat this all the time!  A warming, nourishing and revitalising bowl of perfect winter soul food.  A ramen rainbow!

Xmas is almost upon us, but this week I’m focusing on healthy, light and satisfying recipes to keep us full of energy for this busy time of year.

This is a really quick meal and is a technique that once you’ve tried it out, can be very flexible.  Swap veggies around and use tofu instead of tempeh, or some beans, for a protein pick me up.

This soup is BIG on flavour, with the fermented goodness of miso and tempeh, it’s packed with all the nutrition we need to face up to and thrive in winter time.

We love these noodles, brings back great memories of our trips East. Here’s a view from a village restaurant in Yunnan, South West China,

MISO!

Adds a lovely, umami filled flavour.  I use it in marinades, dressing, roasted vegetables and stews/ soups, it adds a totally new dimension and also has a load of health benefits, see the ‘Foodie Fact’ below.

You can get miso in all kinds of colours; yellow, white, brown, red…..it’s normally made with soya beans but is also made using barley, seaweed, millet, hemp seeds and rice.  There are hundreds of different types, many regional.

It’s a fermented food, so filled with probiotic goodness, excellent for our digestive system or our ‘gut’ as many call it.  A healthy gut has been linked with a sense of well-being, plus good mental and physical health.

Miso’s flavour really depends on how it’s made, best unpasteurised, it can vary from sweet to salty, savoury to fruity and fermentation time can be anything from five days to several years.

Miso is traditionally from China (named ‘Hishio’) and has been made since the Neolithic period!  Miso soup is a staple in Japan, eaten most days and with white rice, makes for a tasty breakfast which energises and stimulates digestion.

Tempeh may well be a new ingredient for you, it’s basically fermented soya beans, packed together.  It is a very healthy and delicious food, even better for us than tofu.  It traditionally comes from Indonesia and is packed with protein and adds a nice texture to a bowl of steaming noodles.  Tempeh is becoming more popular and you’ll find it in your local, friendly health food shop for certain.  Some supermarkets stock it too.

We ate a lot of noodles on our recent China trip. Here’s a bowl topped with fermented bamboo shoots (very funky indeed) and a fermented bean paste broth, something like miso.

XMAS IS COMING (PROMISE:)

I will post some more traditional vegan Christmas recipes soon, but we can’t live on Christmas pud and cream sherry alone, we need some quick and tasty food in winter.

I hope you like this hearty, healthy noodle broth, I’ve been cooking versions of it at Trigonos for years and it’s always a hit at our cooking events.  I think the most surprising thing is how easy and tasty it is.

Steaming bowls, good for the soul!

Loaded with chillies! Just what we need in the winter, very high in vitamin C

Recipe Notes

This is such a quick recipe to cook, make sure all your preparation and chopping is done before you get started.

Don’t overcook the veg or noodles, we’d like a bit of crunch on the veggies here.  This soup  is best served straight away.

Dried shiitakes can be found easily in Asian shops and Waitrose also do them.

To add even more flavour, you may like to pan fry the tempeh with a little oil until golden and crisp.  Then add to the noodles.

The balance of flavour in the stock is important, it should be nicely sweet and sour, a harmony between vinegar, miso and tamari (soya sauce) that tickles your taste buds.

We’re looking for big flavours here, so I’d recommend a darker brown miso, filled with umami.

Try not to boil the soup once you’ve added the miso, it will take away some of the sublte flavours and detract from the enzyme-rich properties of the miso (which are ace!!)

For gluten-free version, check that the miso is gluten-free, along with the noodles and tamari/ soya sauce.

One of my favourite pictures of recent times. A great band jammin in the street.

Nourishing Tempeh and Miso Ramen Bowl

The Bits For 4-6

100g ramen noodles or your favourite noodle
1 large carrot (finely sliced)
1 red pepper (finely sliced)
275g/ ½ small red cabbage (finely sliced)
50g dried shiitake/ wild mushrooms
2 big handfuls kale (sliced)

2 inch chunk fresh ginger (finely chopped)

200g tempeh (chopped into chunks)

2 ltrs light veg stock

Broth Flavouring
4-6 tbs brown miso
3 tbs rice vinegar
3 tbs tamari or soya sauce
(All to taste, adjust and enjoy!)

Toppings
1 handful spring onions (sliced)
Radish (finely sliced)
Red chillies (sliced)

 

Do It

Get everything ready beforehand, this soup comes together pretty quickly!

In a small bowl, mix together the tamari, miso and vinegar into a paste.

In a large saucepan, bring your stock to a boil, add the dried shiitakes, boil for 2 minutes, then add the ginger, tempeh and vegetables (except the kale). Pop a lid on and simmer for four minutes, then add the noodles, cook for a 1-4 minutes (depends on the noodle type) until soft.

Take off the heat and stir in miso mix and kale, add more miso if you like it stronger, add more tamari if you like it a bit saltier.

Ladle into warm bowls and scatter with your favourite toppings.

 

Foodie Fact

Miso is a good source of minerals like copper, manganese, iron and zinc plus vitamins like vitamin K also helps to keep our gut healthy.

The probiotics present in fermented foods like miso help with the absorption of nutrients and support the immune system.  Miso is high in salt, so enjoy in moderation!

We always go for organic miso, it will say somewhere on the label.

Keep your miso in the fridge, it keeps well and if it forms some light, white mould on top, this is natural.  In Japan, they just scrape it off and get on with the broth.

Categories: Fermentation, gluten-free, healthy, Nutrition, photography, plant-based, Recipes, Travel, Vegan, Winter | Tags: , , , | Leave a comment

Spaghetti Squash with Hazelnut and Cavolo Nero Pesto – Quick Wintertime Dinner

Spaghetti Squash with Hazelnut and Cavolo Nero Pesto – Vegan and Gluten-free

Here’s something quick and easy!  Exactly what I’m looking for at this busy time of year.  Light, delicious and nourishing.

You’re probably getting ready for Christmas and maybe planning your Xmas menu, but I think we still need to eat well throughout wintertime.  Home cooked happiness!

Christmas is a great opportunity to cook something amazing, to challenge ourselves, try something new, but we also need some simple recipes.  Quick and nourishing.  Let’s eat well all the time!!  Healthy home-cooked food is achievable, throughout the year.

This dish uses the delicious spaghetti squash, hazelnuts and cavolo nero (black kale).  These are some of my favourite wintertime ingredients. I wanted something warming and filling, full of delicious flavours, but not too rich.  We need a little break from all the mince pies and puds!

Just what I want at this time of year, light and nutritious food that’s easy to prepare

Spaghetti Squash 

Is a large, thick skinned squash.  They can be challenging to find in supermarkets, but I regularly see them in farm shops.  The squash can simply be chopped in half length ways, seeds scooped out, and then roasted until soft.  Then scrape out the flesh with a fork and you’ll see what the ‘spaghetti’ is all about.  It looks like spaghetti/ noodles and has a lovely light flavour and texture.  You can use your favourite pasta/ noodles with this pesto, but I’d urge you to seek out a spaghetti squash, they’re just loads of fun!

The festive season can be a full-on time, so eating healthy is important, in-between all the other indulgences!  I will be posting more festive vegan recipes very soon, we all need a show stopping Xmas dish, I’ve got a Mushroom Wellington on the way and a decadent dessert.

This dish would be lovely served with a few slices of our Moxarella – Vegan Mozzarella, recipe here.  Also some pan fried greens would be nice, or steamed broccoli.

Winter in the BHK

Winter hasn’t really taken hold yet in the Beach House Kitchen, we haven’t been back that long from Spain!  But it’s really mild and pleasant up in Snowdonia and we’ve been getting plenty of stunning sunsets.  I’ve decided to embrace winter this year, I’m normally a creature of the sun, but I seeing all the good in drizzle and mist and chilly morning and a dusting of frost and snow on the hills.

Winter is generally a dramatic time, fierce storms and giant waves, and at the minute, the stream in our back garden is almost bursting, but it’s cool.  I’m going to take the time to sit by the fire, do lots of reading and playing guitar, and take some refreshing/ semi-frozen walks in the hills.  Plus, I get to play around in the kitchen more, less distractions in the winter I find.  Things naturally slow down.  I love winter warmers like stews, soups and curries, lots of freshly baked things and soulful dishes.  I’d mull anything!

It’s a great time of year to be a cook and to create feasts for friends and loved ones.

 

Xmas Songs and Shirts

I’m not sure what it is, but I’m starting to like Xmas more and more as I get older.  I’m even attracted to buying a festive shirt?  This is a strange feeling that I can’t explain.

I’m also enjoying Christmas songs more than ever.  They were playing the other day in the kitchen at work and I was singing along, loving every minute of Slade, Band Aid, Nat, John Lennon, that one by the Pogues and Kirsty MacColl.  I forget they exist until this time of year.  Here’s my top, alternative, 17 (you know all the rest;)  PS – It started off as Top 5 but I got really into it!:

  1. River – Joni Mitchell
  2. Sleigh Ride – The Ronettes 
  3. Santa Claus – The Sonics
  4. Christmas in Hollis – Run DMC 
  5. O Come O Come Emmanuel – Sufjan Stevens
  6. Santa’s Got a Bag of Soul – The Souls Saints Orchestra
  7. Midnight Sleighride — Sauter – Finegan Orchestra
  8. Low – Just like Christmas
  9. Zat you Santa Claus – Louis Armstrong
  10. I Wish It Was Christmas Today – Julian Casablanca
  11. Christmas Wrapping – The Waitresses
  12. Christmas was better in the 80’s – The Futureheads
  13. Santa Claus Go Straight to the Ghetto – James Brown
  14. Kindle A Flame in Her Heart – Los Campesinos
  15. Hark the Herald Angels Sing – The Fall
  16. Everything is One Big Christmas Tree – The Magnetic Fields
  17. Baby It’s Cold Outside – Sharon Van Etten and Rufus Wainwright

I just want to say that Cliff Richard is a step too far for me.  Sorry to Dad and other Cliff fans, but I just can’t get down with ‘Mistletoe and Wine’, but I do like that Chris de Burgh one.

What do you plan on cooking this Festive Season?  What are your favourite dishes/ songs?  Have you got any new recipes you’d like to try?  Are you trying out a Vegan Christmas for the first time?  Let us know below in the comments and we’d be happy to answer any of you vegan Xmas questions.

Sunset up in North Wales. Winter is a beautiful time of year here.

Happy cooking!

 

Recipe Notes

Toasting nuts is always best done slowly, on a low heat, in an oven.  Check them every 5 minutes or so, turning them and noticing how their colour darkens.  Taste a couple to see how they’re doing (they will be hot!)

Nooch (aka Nutritional Yeast Flakes) can be found in most health food shops.  They bring the vegan cheesiness to the party.

 

I love Spaghetti Squash, a really interesting ingredient

 

Spaghetti Squash with Hazelnut and Cavolo Nero Pesto – Vegan and Gluten-free

 

The Bits – For 2 as a main course

Pesto

75 g toasted hazelnut

12g or 3 handfuls fresh basil

20g or 1 handful cavolo nero or other kale

2 medium garlic cloves (chopped)

4 tbs cold pressed rapeseed/ olive oil

4 tbs nooch (nutritional yeast flakes)

2/3 teas salt

1 medium-sized lemon (juice)

 

500g or 1/2 large spaghetti squash

 

Do It

Preheat a fan oven to 190oC.

Pull the root off your spaghetti squash and cut in half length ways.  Scoop out the seeds.  Rub with oil and season with salt and pepper.  Place on a baking tray and cook for 35-45 minutes, until soft.  Set aside to cool a little.

While that’s going on, place all the pesto ingredients into a blender and blitz until a chunky pesto forms.  We don’t necessarily want a smooth paste here.

Scrape out the flesh of the squash, using a fork, and mix with the pesto until well combined.

Serve straight away, some vegan parmesan would be nice.

 

Foodie Fact

Nooch (aka Nutritional Yeast Flakes) are not only a way of adding a cheesy flavour to vegan dishes, they’re also packed with nutrients.  Loaded with B12, essential for vegans and everyone actually, high in other vitamin B’s, zinc.  They are well worth stocking and can be sprinkled on dishes, mixed into stews and soups for added savoury flavour.

I know that vegan cheese have become more accessible and better quality, which is great news, but I will always use Nooch in dishes.  Try frying or toasting it, it really intensifies the flavour., I now a guy in a Michelin star restaurant who uses it as a secret ingredient!!

We’ve started a BHK youtube channel! 

Check out some videos of our latest vegan cooking workshops and demonstrations here. 

The first of many!!  

I’ll be adding clips of my TV appearances, videos of me cooking at the Beach House Kitchen, food festival demonstrations, clips of me scooting about the Snowdonia mountains and loads more…

 

Subscribe to our Beach House Kitchen channel to not miss out on new videos

Categories: gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Vegan, Wales, Winter | Tags: , | 11 Comments

Malaysian Squash Laksa – Rainbow Noodle Bowl (Vegan, Gluten-free)

I could eat this all winter, no problem!  Creamy and Spicy Coconut and Squash Laksa

Creamy, spicy, fragrant, loads of colours and flavours, this is my kind of rainbow bowl.  Laksa is a stunning combination of very tasty things, the perfect re-vitalising, comfort food we need in the winter time.  We’ll cook with seasonal vegetables and giving them a exotic, Malaysian twist, this laksa bowl really lights up any table or meal time.

We’ve enjoyed Laksa, in so many different ways, all across South East Asia; Indonesia, Malaysia, Singapore, but the very best (and we both agree on this) was in Southern Thailand.  Which is strange, because I’ve called this a Malaysian Laksa, but it was just this one little place, on an island, beach side (in fact it was on the beach) restaurant.  One of those special meals, where everything is right, sunset, waves, swaying palm trees, a friendly family running the place.  The works!  A recipe for a memorable meal.  This Laksa, I think, resembles the one we had that night.  Big and bold, with a generous amount of coconut.  Truth is though, in South East Asia, you rarely get anything resembling a bad Laksa.

Laksa is basically a noodle soup with a creamy and spicy coconut sauce.  It normally has a sour element, known as ‘Asam’, here we add some fresh lime to give it that tickle and zing.  Laksa is a fusion dish, with influences from China (noodle soup) and Malay (coconut cream and spices).  Making Laksa vegan means no loss in flavour in the slightest, without the dominating meat or fish, the subtle and sensational flavours can work their magic much easier.

I’ve gone the whole enchilada here, we make our own spice paste.  This means lots of gorgeous ingredients, and a little time spent, but its SO worth it.  You can also buy vegan yellow Thai curry paste quite easily, for a quicker laksa fix.

I like a laksa with a chilli kick and lots of fragrant aromas, I use quite a bit of lemongrass, ginger, turmeric, fresh kaffir lime leaves (you can find them in the UK), all with the deeper background spices of cumin and coriander.  It’s just awesome, you have to try it!

Jane and I are in Spain at the minute soaking up the winter sun and the tasty tapas.  Life is so peaceful here, we live close to the beach and can hear the waves at night.  We’ve been doing some cooking out here and met some amazing new people, also spent some times re-energising and preparing for winter, lots of walks, swimming and enjoying the stunning scenery.  We’ve got loads planned this winter and I’ve been focusing on creating lots of new recipes.

We cooked this Laksa at our recent weekend of vegan cooking workshops in Hackney, see pictures here, and it was a big hit.  I’ve never served this to anyone who didn’t think it was yum, it’s rainbow soul food.  Could we ask for more?!

Our upcoming Cook Vegan! event in Manchester is almost fully booked, we’re cooking a full festive vegan lunch and then of course we have our blissful Spanish cooking holiday next year.  Come and join us on the beach!  Maybe we’ll have Laksa in the sun?

We hope you’re all enjoying cooking and feeling inspired to create and eat healthy, delicious and vibrant vegan food.  Do let us know below in the comments if you like the look of this recipe, or have any questions, or just want to say ‘Howdy!’  It’s wonderful to hear from you.  We love feedback, it helps us create and share the dishes YOU want to cook.

So many colours and flavours in one bowl, perfect winter food

Recipe Notes

Rice noodles will act as a thickener here for the soup.  I love this, but if you’d prefer a thinner broth, blanch the noodles in boiling water and drain before adding to the soup.  This will cook the noodles, so add them just before the end of cooking.

This Laksa can be made a main course or starter, depending on the amount of noodles added.  See below in the recipe.

An alternative for this curry paste is to use a shop bought yellow thai curry paste, but homemade is soooo much better!

Rainbow Vegan Laksa Bowl – Love it!

Malaysian Squash Laksa – Rainbow Noodle Bowl (Vegan, Gluten-free)

The Bits – For 4

 

Laksa Paste

2 tbs coriander seeds

1/2 tbs cumin seeds

 

1 medium or 150g onion (sliced)

7 garlic cloves

1 1/2 or 30g inch ginger (sliced)

6 kaffir lime leaves

2 sticks or 20g lemongrass (inner white stem only, sliced)

1 red chilli

3 tbs chopped coriander stems

1 1/2 tbs tamari/ soya sauce

1 tbs oil

 

Soup

1/2 tbs oil

1 1/2 teas ground turmeric

1/2 large squash or 550g (chopped into small cubes, skin on is fine with thin skinned squash like butternut)

1 red pepper (sliced)

1.25 ltr light vegetable stock or hot water (from a recently boiled kettle)

1 can full fat coconut milk

2 handfuls or 75g spinach/ kale

2 handfuls or 100g green beans/ mangetout (chopped at an angle)

125g-175g rice noodles

1/2 tbs brown sugar

1/2 teas salt

 

Garnish

Fresh coriander or mint leaves (or both)

A dash of tamari/ soya sauce

A scattering of crunchy peanuts or crispy onions

4 lime wedges

Chopped chillies

Salt or tamari/ soya sauce (to taste)

 

Do It

For the paste – Toast the coriander and fennel seeds for 2 to 3 minutes or until fragrant. Add to a blender or spice grinder and grind to a coarse mixture.

Add the rest of the ingredients to a blender or food processor and blend until a thick paste forms.  Add a tbsp or so water if needed. The paste can be refrigerated for up to a week and frozen for longer.  

For the soup – Heat oil in a saucepan over medium heat. Add the spice paste and turmeric, cook for 8-10 minutes, stirring regularly.  Check out those aromas!!

Now add the squash and peppers, the vegetable stock, 1/2 teas sea salt and coconut milk, bring to simmer and cook the vegetables for 8-10 minutes until the veg is soft.

Add in the rice noodles and green beans, let the mixture simmer for 3-5 minutes, stirring a little to make sure the noodles don’t stick together.

Mix in the spinach/ kale.  Taste and adjust salt, sugar and chilli, as you like it. I usually add a bit of salt or soy sauce, lime juice and some sugar at this point.

Serve straightaway, garnish with fresh coriander leaves, bean sprouts, chopped chillies, toasted peanuts. Finally, squeeze over you lime wedge and then throw it into the soup. Adds to the flavour!

Malaysian Squash Laksa – Rainbow Noodle Bowl (Vegan, Gluten-free)

 

Foodie Fact

Lemongrass not only adds wonderful fragrance to this Laksa, it is also high in iron, potassium and magnesium.

Categories: Curries, Dinner, gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Soups, Vegan | Tags: , | 7 Comments

Caramelised Banana and Oat Pancake Stack with Peanut Butter Sauce – American Diner Style, Gluten-free

Banana, Oat and Peanut Butter Pancake Stack – Gluten-free, Vegan

Light, fluffy and thick, just like the ones you get in a real diner.  U.S. style pancakes, made in Wales, with caramelised bananas, a peanut butter sauce, a touch of cinnamon and loads of maple syrup.  The batter is made in a blender, so these are super quick and fuss-free.

I’ve made these gluten-free, I cook for a lot of gluten-free people at the moment and I love making up recipes that everyone will enjoy.  Gluten-free, vegan, or whatever, you’ll enjoy these pancakes purely because they’re delicious!

I like a good stack of pancakes, layering the flavours and textures and they look great of course.  Piled high on a plate.  Pancakes are a weekend thing in the BHK, do you feel the same?  They always seem like a fun treat breakfast, especially on a chilly Saturday morning.  An ideal, hearty breakfast for autumn and winter.

Top it off!

I think the most important thing about a pancake is what’s on top.  The filling combos have got to be right and we all know how good peanut butter and banana can be.  You could also go for fresh berries and whipped coconut cream or toasted pecans, oranges and chocolate sauce (see our 2-Minute Chocolate Sauce recipe here) or mango, pomegranate and vegan creme fraiche (with a little mint on top).  These are a few of our favourite pancake toppings.  What’s yours?

I’ve already tried out various banana pancake recipes on the blog, I think it’s easy to see what’s my fav.

Disney Pancakes

The last time I was in a diner was a good few years ago, in sunny Florida, heading to somewhere Disney-fied or other.  I must have been around 11 years old.  As a young British guy, America seemed so exciting.  I basically just wanted to eat fast food and watch satellite TV, go on rollercoasters, and skateboard.  Things were simple back then!

I remember loving the atmosphere in a diner, it was a real buzz.  I was soon to be confronted with a stack of pancakes, enough to feed a family of five or more.  All dripping with maple syrup, it was a big wake up call!  What had I been missing out on!!  It was like a doorway into a new world of breakfast.  We had them most weekends after that when we returned to Glasgow, a proper treat.

Until our American holiday, I always thought pancakes were something we ate once a year with sugar and lemon juice and they always looked really difficult to make.  The flipping seemed impossible, with pancakes landing in various places around the kitchen.  Rarely back in the pan.  It’s true, they take a bit of practice, a few flips to warm up, but once you’re away, pancakes are such an easy and delicious breakfast option.

Are oats gluten-free?

Yes. Sort of.  Naturally, oats are gluten-free, but I’ve read that around 30% of people intolerant to gluten may be intolerant to oats.  Also, most oats are produced in non-gluten-free environments.  Many gluten-free people I know and cook for eat oats, they are so nutritious, packed with fibre and offer a nice variety in a gluten-free diet.  Gluten-free oats can be found in most supermarkets.

Give these pancakes a go, and let us know in the comments below.  They’re a treat, but filled with good nutrition too.  Best of both worlds!

 

Recipe Notes

Serve them straight from the pan, hot is best, although they’re still tasty when cooled.  The best way to keep them warm is to wrap them in a clean kitchen towel/ cloth on a plate.

If you like a cinnamon-y pancake, go for more cinnamon here, 1/2 teas to start.

Don’t worry about your first attempt with a pancake, they’re always weird.  You’ll get into your groove after a couple.

Try to keep the pan at a constant temperature, not too hot.  If the pan get’s too hot, simply set it aside to cool a little.

The more oil you add to the pan, the crispier the pancake.  I’ll leave that one with you…..

 

Banana and Peanut Butter Pancakes – simple breakfast treat

 

Banana, Oat and Peanut Butter Pancakes – American Diner Style

Gluten-free and Vegan

 

The Bits – For 8 medium pancake

100g gram/ chickpea flour

100g white flour mix (gluten-free, or use plain white flour)

50g oats (gluten-free, or normal oats)

1 teas bicarb of soda

Large pinch of salt

1 tbs sugar

1 tbs oil

1/3 teas cinnamon

250ml water

 

Cooking oil (I use cold pressed rapeseed oil or coconut oil)

 

To serve

 

Banana, 1 per person (cut in half lengthways)

Maple syrup

4 tbs peanut butter

 

Lime Wedges (Jane likes this)

 

Do It 

Place all the pancake ingredients into a blender or food processor and blitz until well combined.

Mix your peanut butter with a few tablespoons of water and stir until it thins out, it may take around 5 tbs water and quite a bit of stirring, but it will form a nice creamy sauce.  Add a little maple syrup if you prefer it sweet.

Warm a medium sized frying pan on medium-high heat, add 1 tablespoon oil and fry your bananas for 2 minutes, then flip them and cook for another minute.  They should be nice and caramelised.  Be careful with them, they are fragile and soft when cooked.  Set them aside.

Clean out the pan, and put back onto the heat.  Get the pan nice and hot, add a drizzle of oil, making sure the base of the pan is covered with a thin film of oil.   Pour or ladle in your batter, I like medium sized pancakes, see the photos.  But you can vary the size as you like.  Lots of small ones is also a nice idea.  Fry the pancake for 1-2 minutes, the pancake will bubble, making them really light (you’ll see what I mean).

Flip them using all your ace flipping skills.  Cook for one more minute on this side and either serve or keep warm.

Enjoy your pancakes with the caramelised bananas, peanut butter sauce, a drizzle of maple syrup and even a squeeze of fresh lime (Jane likes it with a little lime).  I sprinkled with a few oats.  Chocolate sauce is also a brilliant addition.

If you’d like a stack of pancakes, just add these toppings, then place another pancake on top and add more toppings.

 

Foodie Fact

Bananas are a good source of potassium and also vitamin C, plus fibre.  They are high in sugar, but when we eat them, the high fibre content makes bananas a healthy snack.  No sugar spikes and all.

They seem to be getting a bad rap recently, but bananas are really good for us, light on the stomach and an ideal, natural snack.  There are so many varities of snacks out there, boasting all kinds of things, but it’s difficult to beat bananas and fruit for a nutritious boost.

 

Categories: Breakfast, gluten-free, healthy, Healthy Eating, Nutrition, plant-based, Recipes, Travel, Vegan | Tags: , | Leave a comment

Smoky Beets, Red Pepper and Chipotle Soup

Just what we need in late Autumn! Soups with lots of colours and big flavours.

Get a little spicy, plus a little smoky this autumn!  This is a radiant soup filled with delicious flavours and fresh, seasonal produce.  Lots of beetroot and red peppers, this is exactly what I want to be eating right now.  It’s adding a vibrant slice of Mexico to your autumn and all you’ll need are staples most of us have in our cupboards and some chioptle chillies/ chilli paste.  More of that a little later…..

I wanted a soup that was hearty and sustaining, so we have lentils, colourful and healthy, so we have red peppers and beetroots, a little creamy, creme fraiche, a little crunchy, pepitas (or pumpkin seeds as we call them), finished with a sprinkle of fresh coriander and you’ve got a very tasty bowl indeed.  I’d happily eat soups like this all day, every day, until next May, when things thaw out.

Getting Frosty

We’ve been getting frosty over here in Snowdonia, the first glimpse of snow and ice on the mountain tops, washing freezing on the line, that beautiful early morning frost that makes all the plants look like their draped in jewels.  I love this time of year.  Lots of sunshine still, so soup in the garden is also doable.  I’m thinking winter BBQ’s are on this year!  Why not?  The first frosts always says to me, “Parsnips!”  They’re always bettter after the first frost, as well as sloes.

Smoky Beets, Red Pepper and Chipotle Soup (vegan, gluten-free)

Viva Mexico!

I’m lucky to have travelled Mexico extensively, I drove around it for a while with some friends, from the border with Texas right down to Guatemala.  It took about 6 months.  I was in my 20’s and, as you can probably imagine, I had a good time!  There is so much joy for living and eating in Mexico!!

I had no idea how good Mexican food was until my first few days wandering around Mexico City.  I’d been working in fine dining style restaurants and was really into that way of doing things, but my first few tacos in Mexico blew my mind.  I was hooked and a new way of approaching food dropped into my world.  Sensational food didn’t need white table clothes and weighty price tags, it could be fast and furious on a street corner, or served in the back of taxi mid-traffic jam.  Good food is everywhere in Mexico, it is hard to escape, and let’s face it, why would you want to escape it anyway!

I ate some INCREDIBLE soups in Mexico.  If a soup can be life changing (if your soup was changed by your life, or vica versa, please let us know, we’d like to hear that story!) I had many in Mexcio.  Things I’d never imangine, avocado is soups, soft cheeses in soups, garlic, nachos, smokiness, it really blew me away.  Mexcian food is so rich and diverse, lots and lots of new dishes to explore.

Having said all of that, this soup is not a traditional Mexican recipe at all, but Chipotle chillies make anything taste Mexican to me.  They were one of the many new flavours I discovered on my trip.  The cumin in many Mexican dishes originally came from Spanish immigrants, who picked it up from North Africa via the Moors.  I’m fascinated by the way that our food tells us a lot about our history, how our cultures developed over time.  It is Day of the Dead tomorrow, this soup would be a perfect addition to the feast!

Chipotle!

Chipotles are dried and smoked chillies, one of many varieities.  I remember buying smoked chillies in markets, so many types, big and small, different colours and shades, all with distinct flavours.  It was steep learning curve.

Chipotles start off as red jalapenos and are smoked and dried for days, coming out looking a little like the chilli version of a raisin.  You can buy them in many ways, powder, flakes, dried whole, in cans or in a potent paste, as we use here.  Chipotle’s are used in all kinds of marinades and stews, they give a subtle earthy, smokiness to dishes with a little kick of chilli.  Adding one chipotle to a stew or soup can really mix things up.  In the UK, they are normally found in paste-form, in little jars, that keep well in the fridge.  I like to mix it into mayonnaise, dressings and generally use it as often as possible.  I love the flavour.  It’s very unique.

I am off to Spain soon, where they do some nice things with smoked chillies, but honestly, no one smokes chillies like Mexicans.  Spanish chillies are very mild, they hardly tickle, Mexican chillies however, they can melt things, or just add a lovely spiciness to dishes.

We’re lucky to have loads of organic beetroot at the minute coming from the veg farm

Get Your Beet On!

So get your beet on, gather some lovely veggies and have fun with this soup.  Beetroots are the most outrageous roots and I think we underuse them in the UK.  The colours, flavours and awesome nutrition (see below) they bring to our table are always very welcome.

Please let us know if you like the recipe, enjoy Mexican food, or anything else really in the comments below.  If you try out the soup, why not share your kitchen creation with us all over on Facebook, our cooking group is here.  

Enjoy this beautiful time of year (in Australia it’s spring right!?!)

More soups and hearty, healthy, delicious vegan recipes for everyone coming soon…..

 

Here’s some Mexican inspired dishes we’ve cooked in the paste, from Loaded Nachos to a Cashew and Kale Mole, Pickle your own Jalapenos and Dark Chocolate and Chilli Bronwies.

 

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Recipe Notes

If you love your smokiness, add a little more chipotle, or add smoked paprika (same time as the cinnamon) for a smoky, but less spicy soup.

No red peppers, any pepper will work fine.

Same goes for the pumpkin seeds, any toasted seed or nut would be nice here, but pumpkin seeds (pepitas) are used quite a lot in Mexican cooking.

In you’re getting beetroots with their leaves on (congratulations!), you can cut them off, wash them and stir them in at the end of cooking, just before serving.  You may also like to do this with spinach, kale or any other greens.  Adding greens to dishes can never be a bad thing.

Beetroot, Red Pepper and Chipotle Soup

The Bits – For 4-6 bowls

550g beets, roughly 3 medium beetroots (diced)

1 red pepper (diced)

1 medium onion (diced)

200g red lentils (rinsed and drained)

2 teas cumin seeds

1 1/2 teas oregano

1/2 teas cinnamon

3 tbs tomato puree

1 ltr light vegetable stock/ hot water

3-5 teas chipotle puree

 

Topping

Toasted pumpkin seeds

Vegan creme fraiche

Freshly Chopped Coriander

Sliced chillies

 

Do It 

In a large saucepan, add 1/2 tbs cooking oil and warm on medium high heat.  Add the cumin seeds, stir and fry for a minute, then all the onions, peppers and 1 teas sea salt.  Fry until soft and slightly caramelised, 5 minutes will do.

Add the lentils, beetroots, oregano, ground cinnamon and tomato puree.   Then pour over the vegetable stock and bring to a boil, lower to a simmer and leave to cook for 35 minutes, stirring occasionally.

Allow to cool slightly and blend using a stick blender or pour into a blender and blitz until smooth.  Taste and season with salt and pepper, adding more chipotle if you like.

Top with toasted pumpkin seeds, creme fraiche/ single vegan cream, chillies and coriander.

 

Foodie Fact 

Beetroot is a stunning root in more ways than one.  Besides the amazing flavours and colours, we’re talking about a contender for the healthiest veg ever!  It’s well up there.

Packed with anti-oxidants, plenty of fibre, it is very good for our digestion, and also contains plenty of minerals.  Beetroot juice is now drank by many atheletes to improve performance.  We love beetroots mixed into juices or smooties with things like apples and carrots.  What an amazing way to start the day!

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Would you like to come and cook with us? 

Learn how to prepare a delicious three course vegan Christmas Lunch? 

Our next cooking workshop is in Manchester soon, more details here.  

 

 

Categories: Autumn, gluten-free, healthy, Healthy Eating, Nutrition, photography, plant-based, Recipes, Soups, Travel, Vegan, veganism | Tags: , | Leave a comment

Italian Herb and Sun Dried Tomato Dumplings

 

Thanks for your patience everyone, I’ve finally got around to posting this recipe.  It’s been a long time coming, but I’ve had a few things on my plate (see below;).

These dumplings are perfect with pasta and a rich tomato sauce, but also ideal served in a wrap, as a canape/ starter.

This is a simple and versatile recipe that has recently become a staple in the BHK.  I have noticed that non-vegan really dig these, they taste like dumplings but are made with chickpeas and oats.  Easily made gluten-free and can be pan fried or baked.  That to me is the hallmark of a staple recipe, something that is not too fussy, that can be whipped up in a short window of time and most importantly, are very delicious.

Italian Herb and Sun Dried Tomato Dumplings – Just add pasta

MIX IT UP

The base of chickpeas and oats can be played around with, you can take the flavours wherever you’d like to lead them; add spices for Indian dumplings, served with a spicy curry sauce; add za’atar and make things more Lebanese, serve in a wrap with tahini; add some chilli, ginger and coriander, serve with noodles and Chinese sauce (sweet and sour, black bean, hoisin…..)  So, so many ways to make your dumplings shine!!

The autumnal beach – spectacular Snowdonia!

Jane and I are heading over to Spain very soon, can’t wait!  In one way, it’s a shame to leave Snowdonia right now, so much sunshine and last night the mountains got their first little cap of snow and frost.  Icy winds, sunny days, I love that about these wintery times.  In this climate, I flip into soup mode.  Just made a huge pan of veggie broth, old school, like my Nana’s did it.  Plus some quinoa bread, not quite the same as Nana-made bread, but I reckon they would have liked it.  Plenty of strawberry jam.

These dumplings have been discussed quite a bit over on our vegan cooking group on Facebook.  I’ve been meaning to post this and a huge stack of recent recipes, but life has been nice and full recently.  Lots of cooking, lots of cool new projects, lots of time hanging out in the mountains.  It’s been a stunning autumn.

A NEW COOKBOOK!

I’m posting much less at the minute because I’m cooking much more.  I’m very cool with this balance.  I love the blog and facebook and all, so many awesome people and connections made, an online community of plant-lovin’ foodies, but being in the kitchen is where I’m best suited.  If you’d seen me type, you’d know what I mean!!  I’m better with a pan than a kepboard.

I’ve been developing recipes, cooking at the beautiful Trigonos in North Wales, running cooking events and yes, working on a new cookbook.  It’s in the pipeline.

Thanks to all who have sent messages of support, many which say things like “Where’s your new book dude?”  It’s coming and the time is now right, I wanted to wait until I had and idea and a group of recipes that really rocked!!

These bookie type things can take a while, but fingers crossed, I’ll have some more news soon.  If you haven’t heard, here’s my last cookbook, Peace & Parsnips.

Any ideas about what you like in a cookbook?  Do let me know in the comments below.  I love to hear your feedback.  Really, I write recipes partly for me, but another big part is for you.  The readers of the BHK, I wonder a lot about what you’ll like and always listen to your comments.

Other news.  We sent out our autumn newsletter recently, if you missed it, just sign up here, it takes a few minutes.  We’ve got some cool interviews (are you interested in fermentation, we interview the Queen of Fermentation!  Janice Clyne), plus recipes, pictures, news, events, loads of nice things.  Sign up, we’ll send it across.

 

Recipe Notes

You can see that I like these dumplings with a little colour, from a hot pan.  You can cook them on a lower heat if you like, we’re just really warming them through.

You can make the dumpling mix well in advance, keep in the fridge and just roll up the dumplings when you need them.  They freeze well.

Another nice idea is to make a plain version of the mix, without the tomatoes and herbs, then flavour the dumplings as you like with different dishes.  This makes them super versatile.

If you are cooking your own chickpeas, not using tinned, make sure they’re not overcooked or mushy.  This will lead to a wet mix, which is not what we want.  If this happens, I’d recommend adding gram/ chickpea flour until the mix firms up a little.  Remember that once the mix cools, it will get thicker.

 

 

Italian Herb and Sun Dried Tomato Dumplings

 

The Bits – For 16 dumplings 

2 medium onions (sliced)

3 cloves garlic (chopped)

2 tins chickpeas (drained)

3 teas dried Italian herbs (a mix of dried oregano, thyme, basil, rosemary, sage)

8 pieces sun dried toms, plus any oil (finely chopped)

125g oats (gluten-free oats are fine also)

1 1/2 teas salt

A few twists of black pepper

A sprinkle of chilli flakes (or more if you like your chilli)

Cooking oil

 

To serve

Fresh basil leaves

 

Do It

In a large frying pan, add 1 tbs cooking oil, warm on medium high heat, add the onions and garlic.  Saute for 5 minutes, until soft and golden.

 

Add the cooked onions and the rest of the ingredients to a blender, with any oil left on the board from chopping the sun dried tomatoes.  Blend until smooth-ish. Some chunks are fine. Taste and season if you like.

 

With slightly wet hands, roll around 2 heaped tablespoons of mix into balls.  Place on a plate.

 

Warm the frying pan again, add 2 tbs oil and warm on medium high heat, add some of your dumplings to the pan, don’t overcrowd.  Roll them in the oil and get them well covered, fry them for 6-8, minutes, until golden all over and warmed through. Set aside.  Fry in batches if needed.

 

Alternatively, preheat a fan oven to 180oC, lightly oil the dumplings and place onto a baking tray, then into the oven.  Cook for around 15-20 minutes, until they are warmed through.

 

Serve with a rich tomato sauce, freshly torn basil leaves and pasta of your choice.  

 

Foodie Fact

Chickpeas are a real nutritional powerhouse.  They are filled with protein and fibre, also lots of minerals like iron, magnesium and potassium and vitamins like Vitamin C.  Chickpeas are also a good source of calcium.  Overall, the more chickpeas we can get onto our plates and forks, the better!

Categories: Autumn, gluten-free, Healthy Eating, Nutrition, photography, plant-based, Recipes, Vegan, Wales | Tags: , | 2 Comments

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