Vegan

Pineapple and Blueberry Juice

Pineapple and Blueberries make happy

This mornings juice worked out a treat.  The sun is out again, which is a rarity and always cherished.  All the windows and doors are open as the Beach House breathes in the warm air.  It has been a long cold winter, we need all the sun we can get!

There has been a pineapple ripening on the window ledge for weeks now, getting nice and sweet, waiting for just such a day; when we can close our eyes and outside, drift off with the birdsong.  Maybe imagine that there are palm trees swaying above us and pineapples grow freely in the next field.  Instead its a fuchsia bush and potatoes that grow, but I wouldn’t change it.

I had the good fortune to stumbled across some luscious looking  organic blueberries (unfortunately not from this island) which will complement our lovely tropical friend, adding their vivid dark colour and nutrients to proceedings.

I  started the Magimix up and here the rest is here:

The Bits

Half a pineapple chopped into chunks, two good handfuls of blueberries.

Do It

Stick it in the Magimix, blueberries first, followed by the pineapple.  We always juice like this, always dense and concentrated first, followed by something juicy/ watery.   You will get better extraction of juices.

Pineapple and Blueberry Juice

Serve

Your favourite wine glasses!

Foodie Fact 

To grow pineapples all you need to do is chop off the top and plant it!  It does take years to grow (which heightens my respect for the fruit) and very tropical conditions.  Our pineapple tops add a tropical flavour to our compost bin!

Buster takes in some sun

 

Categories: Breakfast, Garden, Healthy Eating, Juices, Organic, Raw Food, Recipes, Relax, Vegan, Wales | Tags: , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Homemade Nettle Tea

Nettles

Nettles are here and we are loving them.  They are like a cross between mint and spinach and one of the first green leaves of the summer.  Some call them weeds, we call them feed!

Nettle leaves can be dried and enjoyed later in the year, or just thrown straight in a pan of boiling water.  They can also be stir fried to great effect as a spinach substitute.

Nettle tea can also be made for your garden, it makes great plant feed.  You just need a load of nettles in a large container covered with water.  Every day, stir them.  This will stink after a while, keep going for 4 weeks and you have some seriously good feed that can be used on tomatoes.  Great natural fertiliser.

You can even throw some nettles leaves in a bath of hot water, it apparently helps to relieve aches and pains.  We haven’t tried this one out, please check that the sting is long gone before diving in!

Brewing the nettles

For the drinking variety:

The Bits

Nettle leaves (1 cup of leaves makes 2 cups of tea), Water

Do It

Boil water in a pan, add leaves.

Homemade Nettle Tea

Serve

In your finest mug.

We Love It!

It literally grows on trees (well bushes).

Foodie Fact

Nettle is a natural elixir, invigorating the body in preparation for the busy summer time. It is a strong blood purifier and helps to dissolve kidney stones.  It is ant-inflammatory and can help with arthritis, high blood pressure and helps to clean out the digestive system.

Learn more about nettles and sustainable living on this great site, earth easy.

Categories: 'The Good Life', Budget, Detox, Foraging, Garden, Healthy Living, Infusions, Local food, Recipes, Tea, Vegan, Wild food | Tags: , , , , , , , , , , , , , | 7 Comments

Pear and Peanut Smoothie

Rampant Azaleas

This one was made to top the Sunbeam Fruit Salad but is delicious served straight up.

We needed something creamy, so I was dragged away from the juicer for a day.  It was time for a smoothie.

The peanut butter adds a lovely creaminess and bags of energy and the kiwi has a nice sharpness to it.  Pears are always buttery and bitty.

It is vegan and supercharged to get you buzzing come the morn.

This is enough for 2 glasses (and one left for later).  Just peel the kiwi, the rest is best with skins and seeds in we think.

The Bits

2 pears (chopped), 1 large apple (chopped), 1 handful of spinach leaves, 2 kiwi fruits, 1 large tbs of chunky peanut butter (organic, with not too much salt), 2 cups of soya milk (or the milk of something that you prefer).

Do It

Pop all in a blender and blitz up until smooth.

Pear and Peanut Smoothie

Serve

Over a fruit salad or in your finest wine glass.

We Love It!

I love peanuts, so the more the merrier!  Spinach adds a great deep green.  We have missed the chunks (far too much juicing recently).

Foodie Fact

Pears are actually a member of the rose family and are full of good fibre.

Patterns in the sand near the Beach House

 

Categories: Breakfast, photography, Raw Food, Recipes, Smoothies, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Beach House Kitchen voted for a ‘Kreativ Blogger Award’

This is a beautiful thing, fellow bloggers VegHotPot and Lucy’s Friendly Foods have nominated us for a Kreativ Blogger Award.

We are understandably chuffed to receive such a kind nomination from two top bloggers.  I love their blogs, so it’s extra special that they like what is going on in the Beach House Kitchen.

The Kreativ Blogger Award is designed to get good bloggers together and spreading the word about each other.  I think it’s a top idea.

Here are the rules:

  • Thank the nominating blogger and provide a link to that blog.
  • Spread the love by nominating seven other bloggers, including their links here.
  • Tell your readers seven things they may not already know about you.
Here goes……………

Seven Blogs we like (alot and in no particular order):

We have only chosen food blogs (for obvious reasons) and only ones that are relatively new.  There are some amazing, established food blogs, but they seem to be doing just fine…..

I think some of these blogs may have been nominated before, but you can never get too many nominations for being Kreativ (can you?!)

1)  Byzantine Flowers  –  Brilliant for all-rounder for all things wholesome and organic.  Interesting articles all the way here, one of the sites I visit regularly.

2)  Vegetarian Ventures  –  The photos here are nearly as beautiful as the veggie recipes.  Lovely looking blog and well written articles.

3)  Moel Faban Supper Club – Denise’s blog is always an interesting read, a real foodie’s blog.  Our local Welsh supper club and a champion of local and seasonal produce.

4)  Tofu and Flowers –  Abigail gives us a real flavour of Thailand here.  Great stories and pics.

5)  Peas and Love –  Gwen’s blog ever fails with gorgeous looking veggie and vegan bites.  You will also find things ‘freegan’ bits here.

6)  AlmostRawVegan  – Great inspiration here for our coming Raw food month in June.  A lovely looking site with brilliant smoothie recipes.

7) Emmycooks –  I just love the way Emmy cooks!

Seven interesting things about Jane and I (again in no particular order):

1)  We met on a small island beach in the Philippines, I was accidentally evicting Jane from her room at the time.  Jane was suffering from horrific facial sun burning (known as panda bear eyes).

2)  Our first meal together was a tiny plate of cold veg fried rice, cooked by a disgruntled Belgian fella wearing tight trunks with Kraftwerk blaring from a stereo.

3)  Jane was initially attracted to me because I had several pots of yoghurt stashed  in my rucksack (a very impressive feat in Asia)…..

4)  ….I used these yoghurts to woo Jane at breakfast, atop coconut and mango porridge, cooked in a bamboo hut.  The rest is culinary history………..

5)  I flew all the way from Mumbai to be with Jane in the Beach House and set up the Beach House Kitchen (giving up a lucrative career in dodgy English teaching in Hanoi!!!).

6)  Jane is addicted to potatoes Lee is partial to a bean.  You will always find hummus in our fridge and oatcakes in our pockets.  Jane also likes hunks (of mouldy cheese).

7)  The population of Carmel, our village, is around 90 and has approximately three sheep to one person.  These sheep terrorize us with their munching and are an enemy to all raspberry patches.

Thanks to Becky and Lisa for the nominations and happy blogging to one and all.

Lee and JaneX

Categories: Blogs, Healthy Eating, Organic, Raw Food, Vegan, Wales, Welsh produce | Tags: , , , , , , , , , , , , , , , , , , | 5 Comments

Melon, Avocado and Mint Smoothie

Delhi Melon

We had a good looking melon on the windowsill for a while, what to do……get it in a smoothie.  Gwen and Dan were vising the Beach House and this went down very nicely one good breakfast time.
It’s fresh but rich, light and green.  Its a mellow combo.
Makes enough for four glasses of goodness.

The Bits
1/2 honeydew style melon, 1 avocado (doesn’t matter which type, they’re all nice), 1 sweet apple, 1 stick of celery, handful of mint leaves, 1/2 peeled cucumber, 3 cups of soya milk (milk of your choice), add yoghurt for richness (not needed).

Do It
In a blender, blend.

Serve
Deserving of your finest glasses and bestest friends!

We Love It!
This is a rich and refreshing smoothie that has a lovely subtle flavour.

Foodie Fact
Avocado will not only keep you nice and fat (in a good fat way), it also has many vitamins and minerals. Lots of monosaturated fats here and vitamin K which keeps your bones solid and blood well-clotted.

FRIEND

Categories: Breakfast, Raw Food, Recipes, Smoothies, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , | Leave a comment

Sweet Onion Hummus

Sweet onions (with a touch of celery)

This is a staple wonder paste at the B.H.K.  I make hummus at least once a week and in my many experimentations with pulverized chickpeas, I can say that this is our fav.
It is nice and simple, lightly spiced and has the lovely sweetness of well-stewed onions.  Not your conventional hummus and I don’t like to use loads of oil, I use the chickpea cooking juices and this makes the hummus lighter and lower in fats.

After tasting this recipe, the hummus from your local supermarket will seem salty and stodgy in comparison, and expensive!

We make a big batch that lasts us a few days.

Gigglebeans in the sun

The Bits
Approx. 3500g dried chickpeas (soaked for a day, then cooked in slightly salted water on a low heat for at least an hour until tender. You can use canned, but their texture is not quite as good), 2 onions (organic if you can, finely chopped), 1 teas cumin, 1/2 teas coriander seeds, 1 teas paprika, 1 teas turmeric, 1 teas thyme, 1 teas rosemary, 2 cloves of garlic (finely chopped), 1 cup of olive oil, 1 big tbs dark tahini, zest and juice of 1 lemon (unwaxed of course!), s + p.
Do It
Good glug of oil in a frying pan, gently fry onions for 10 mins, season, then cover and lower heat.  Do not colour, gently cook.  Leave for 45 mins, stirring occasionally, then take off lid and add spices and herbs, cook for 15 mins more until golden and most of the juice has gone.
Take your cooked and cooled chickpeas and place them in a blender (you can do this by hand, but you need big muscles), add onions, garlic, lemon and tahini, season with s+p.  You should add around 1 to 2 cups of the chickpea cooking liquid here, use more later to make smoother.
Begin to blitz, adding a steady stream of olive oil as you go.  Stop regularly, taste, adjust seasoning, add more lemon, spice, s+p etc, get it just right for you. Remember that the flavours will come together when left in the fridge for a while, getting more intense, also the texture will stiffen so make it a little runnier.  A splash of water or chicpea stock is recommended to lighten your hummus.  You  know how you like it!  I like to be able to taste the lemon and tahini over the spices.

Oatcake anyone?

Serve
On anything!  Warm pitta of course, I normally finish it with another glug of olive oil and a dusting of paprika, maybe some sesame seeds if you’re feeling flash.

We regularly have it as a side with a main dish, it adds great richness and creaminess to anything it touches, especially when added to stews (normally just before serving).

Foodie Fact
The mighty Garbanzo (U.S.), Giggle bean (Germany) and Chick pea (other places) is a super legume. It is incredibly versatile, makes great flour and very good for us. What a natural beaut!
Chick peas are full of fibre, they actually lower our cholesterol and are full of antioxidants.  They are colon friendly having a lot of insoluble fibre. Love your colon!

Categories: gluten-free, Healthy Eating, photography, Recipes, Sauces, Side Dish, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , , , | 2 Comments

Rainbow ‘Slaw and Rosehip Tea

Beets and 'Rots

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

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

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

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

The ‘Slaw

The Bits

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

Do It

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

Serve

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

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

The Tea 

Clipper Rose hip (and Hibiscus)

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

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

Buy the Rose hip tea here:

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

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

http://www.clippergreenroom.com/

Foodie Fact

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

Rosehip November/ April

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

RAW! The Beach House goes raw in June

Fancy a juice?

The Beach House Kitchen is going RAW for June (maybe longer).  We are really looking forward to the challenge and the obvious health benefits. Our inspiration for this was a great man named Rob, his enthusiasm for all things raw convinced us to give it a go.

I have some experience with raw food, but would love some advice/ tips/ recipes from avid raw ones.  Any ideas would be brilliant.

We are planning to acquire a good juicer/ blender and are fortunate to have a few good organic producers nearby, we may look on-line to get some ingredients in.  It won’t all just be juices, I plan on making cakes, raw soups, stews etc.  It really is a very diverse and little known area of cooking (or non-cooking).  I fully expect a surge in energy levels and a full dose of shiny energy.

All tempting food stuffs will be banished to the garage, the cravings will be tough for the first few days I’m sure.  Better that the muesli and coffee is kept under lock and key.

This may sound strange to non-raw folk, but your energy levels go through the roof when you cut out cooked and carbs.  We will be going down the raw vegan route, so the lack of dairy gives the system a rest also.  One of the primary reasons for the surge in energy is that so much of our energy is diverted to digest the food that we are getting energy from. It’s a roundabout process. Raw food cuts out the work of digestion and leaves the energy to flow to other parts of the body, most notably the brain. You get a real buzz from the raw diet and creativity levels soar.

Here is good Rob’s raw food site, with excellent information on all things raw and juice:

http://www.squidoo.com/raw-food-today#module154034673

I know Rob is a big fan of Matthew Armstrong, so I checked out his stuff.  He is certainly an active chap with bags of energy:

This clip goes some way to dispelling the theory that raw foodists suffer from a lack of energy!

We will be keeping a daily (I hope) blog on the Beach House Kitchen about all of our antics, struggles and successes.  I hope you join us for the ride.

Categories: Detox, Healthy Eating, Healthy Living, Juices, Raw Food, Smoothies, Vegan | Tags: , , , , , , , , , , , , , , , , , , | 3 Comments

Bitter Apple and Banana Smoothie


An improvised number, but a good one.

This was one Bramley apple that was hanging around and a nice ripe banana. A great combo of sweet and bitter to get the palate going in the morning.  If you’d like a real filling smoothie, add a handful of oats.  If you fancy a rich smoothie, add yoghurt.

So it’s a slice of bitter England meeting sweet Costa Rica.

This is enough for two cups of goodness.

The Bits

One chopped Bramley (cooking) apple, one banana, 2 cups of soya milk (or whatever milk you prefer), a blob of good yoghurt (optional).

Do It

Stick it all in a blender and give it a whizzzzzzzzzzzzz.

We Love It

It’s a good way to use our abundance of Bramley apples at the minute, there’s only so much apple pie you can eat!

Foodie Fact

The first Bramley Apple tree grew in Nottingham, England 1809 (how is this known!)  and is named after a butcher named Matthew Bramley.

Nottinghams finest!

Categories: Breakfast, gluten-free, Raw Food, Recipes, Smoothies, Vegan | Tags: , , , , , , , , , , , | Leave a comment

The Buzz Smoothie

The Morning Zing!

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

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

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

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

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

Enjoy responsibly, this is full-on juice!

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

The Bits

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

Do It

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

We Love It!

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

Foodie Fact

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

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

The usual suspects

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

5 Minute Fig and Prune Compote

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

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

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

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

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

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

———————

5 Minute Fig and Prune Compote

The Bits

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

4 dried figs (chopped)

6 dried apricots (unsulphured are best, chopped)

6 big fat prunes (chopped)

zest of 1 lemon (ribbons is best)

1 cup of hot black tea.

 

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

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

That’s it!

Serve

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

 

We Love It!

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

 

Foodie Fact

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

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

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

Omega Seed Sprinkles

Or what my Dad calls ‘bird food’.

Not really a recipe, but a necessity for our kitchen and definitely a Beach House Favourite.  These sprinkles will crunch up any salad, yoghurt, cereal, bread, etcetcetc there are so many uses for these wonder seeds.  I normally nibble them, sparrow-like, throughout the day.  They are a lot cheaper than nuts and have bags of energy, nutrients and omega oils.

Seeds are one of those things that, if eaten regularly, are best bought in bulk.  The small packs you are likely to find are normally quite costly.  Have a look online, you can get bulk bags of seeds, rice, pulses etc and the delivery is normally free (if it’s over a certain amount).  Order for a month.

It saves so much time and resources, when you consider the driving to the shops and time wasted standing aimlessly pondering a desirability/cost = happiness equation for a packet of Moroccan spices.  I do this.

I struggle with British supermarkets on many levels, but the myriad choices of everything is incredible.  I go into a cold sweat as I approach the muesli section!  We are such a refined consumer society.  I can tell you, it’s very different in Spain!  No muesli for a start.

If I ever have the distinct displeasure of visiting a hyper-market environment, I go into some sort of consumer trance.  Like a zombie, occasionally grabbing a shiny product.  I do like wine sections though.  It’s like travelling, in bottles.

These sprinkles will work with most seeds and if you feel like nuts, stick a few in.  The linseeds and flax seeds don’t add a huge amount of flavour, but are very, very good for you.  They are all toasted together to give a richer flavour and add a bit of crunch.

You can blend these seeds up, add a dash of water and make a brilliant seed butter (this is a real winner).

You will need a frying pan full of seeds, just enough to cover the bottom.

The Bits

Sunflower seeds, pumpkin seeds, linseeds and flax seeds

Do It

Heat the frying pan on a medium to low heat, add the sunflower and pumpkin seeds first (or larger seeds/nuts).  Heat and toss for around ten minutes, keep them moving, don’t hurry them.   Then add the flax and linseeds and heat for another couple of minutes.  They may pop a little and will darken in colour.  The key is not to burn them, if they are getting too hot and dark, tip them onto a large plate and spread them out to cool.

Cool fully and keep in a jar.

We Love It

They go on anything and are a great, nutritious snack on their own.

Foodie Fact

These little gems are packed with super omega oils and energy.  Russia is the leading producer of sunflower seeds globally.  One sunflower head contains hundreds of seeds.  They are full of energy in the form of poly unsaturated fats and mono-unsaturated fats which can lower cholesterol.  They have one of the highest levels of complex vitamin B group and vitamin E (a powerful antioxidant)…….These little beauties are will keep you shining.  Put them on everything!!!!

Categories: Budget, gluten-free, Healthy Eating, Salads, Snacks and Inbetweens, Superfoods, Vegan | Tags: , , , , , , , , , , , , , , , , , | Leave a comment

Mum’s Blueberry and Cranberry Granola

My Mum’s name is Carol and we are alike in many ways.  We are both good sleepers and enjoy nothing more than a wee lie-in and a lazy breakfast, at our leisure, normally stretching way beyond lunchtime.

Granola is always a key munch at these indulgent occasions.  We like it so much that Mum has started to make her own.  Heres what Mum has to say:

“Hello cooking companions,

Blueberry and Cranberry Granola

225g Rolled Oats, 15g soft brown sugar, 45g Wheatgerm, 2 tbsp Maple syrup (or Honey), 55g Millet flakes, 2 tbsp sunflower oil, 1 tbsp Sesame seeds, 2 tbsp orange juice, 2 tbsp Sunflower seeds, 2 tbsp flaked Almonds, 50g dried Blue berries, 50g dried Cranberries, 10 bashed up Brazil Nuts (if you’re feeling flush!)

A delicious toasted Muesli, this is made from a tempting mix of grains, nuts, seeds and colourful red and blue berries.
Stirring Maple syrup and Orange juice into the mix helps to keep the oil content down making this version much lower in fat than most ready made Crunchy cereals.

Makes 500g

Pre heat 160c – 325f gas 3

1 – In a large bowl mix together Oats, Wheatgerm, Millet flakes, Sesame and Sunflower seeds Almonds, Dried Berries and sugar.  Stir until mixed well.

2 – Put the Maple syrup, Orange juice, and oil in a small jug and mix together. Pour this mixture slowly into dry ingredients stirring to ensure that the liquid is evenly distributed.

3 – Spread mixture evenly over a non – stick roasting pan.  Bake for 30 = 40 mins until golden brown.

4 – Remove from the oven and leave to cool.  Store in a air tight container for up to two weeks.

Serve with milk, fruit or yogurt..

Lots of good thoughts coming your way

Mamxxxxx”

Enjoy lazy breakfast and carefree days (this granola will help!)XXXXXX

Mum's hut (but she lives in a house really)

Categories: Breakfast, Friends of B.H.K, Recipes, Relax, Snacks and Inbetweens, Vegan | Tags: , , , , , , , | Leave a comment

Abigail’s Apple and Pumpkin Vegan Loaf

The heavyweight cake

This is cake in loaf shape.

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

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

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

I used honey instead of agave, which I prefer.

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

The Bits

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

Do It

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

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

Serve

With a dollop of creamy yoghurt.

We Love It

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

Foodie Fact

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

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

The Pancake Bake

Looks like a mess though tastes rather amazing

Pancake day is coming soon?  This makes a proper meal out of it.

‘The Pancake Bake’ is more a method, than a specific recipe.

You will end up with succulent layered oven baked pancake wonder.  Hopefully drenched in creamy cheese and a rich tomato stew.  Due to the presentation and perceived difficulty of this dish, its bound to impress friends, guests and family.

The ingredients can chop and change depending on whats in your fridge, that’s the beauty of this.  Its learning the basics and filling in the blanks with your lovely creativity.

The main components are cheese, tomatoes and stuff to make pancakes with.  That should be easy enough.  It takes a while to get together, but when you’ve done it once, you’ll be knocking out bakes like a veteran.

Fresh, fresh tomatoes and spinach with fistfuls of quality strong cheese will make this dish sing for you.  Its worth spending the extra pence on your taste buds (but not necessary).  Balance your pocket with the occasion and how much you love the people eating pancakes (including yourself!!!!).

This is a dish perfectly designed to warm, satisfy and comfort after a particularly wintry day.

Makes enough for two hungry mouths (we eat two pancakes eat).  As usual, it can be made vegan or gluten-free with a few twists and is equally delicious (just not that creamy).  If you haven’t tried a gram flour pancake, give them a whirl.  They’re brilliant with an earthy flavour.

The Bits

Tomato Stew – A small glug of oil (I don’t normally use olive oil for cooking, something cheaper but good ie veg or sunflower), 3 fat cloves of garlic (chopped), 5 tomatoes (or one tin of good chopped tomatoes), one large onion, 1 cup of veg stock (or water), herbs (we used fresh basil and thyme), add one veg or more (we used carrot and potato, we needed some ballast!), salt and pepper to taste.

The Spinach Layer – Good glug of oil, 3 fat cloves of garlic (chopped), a large pan of spinach leaves (the more the better, they cook down to not much).

Cheese – The one you like best.  Quantity depends on how much you want to use.  Get a normal sized block and see how you go.  Vegans add a nice tofu here.

Pancakes – Glugs of oil, one cup of wholewheat flour (gluten free, use gram flour), 1 egg (not essential), 1/2 cup of milk (soya if you like), 3/4 cup of filtered water, 2 teas dried thyme (or similar herb), s+p to taste.  A few roasted sunflower seeds can make a real treat of these.

Do It

Get the tomato stew on the go.  In a thick bottom pan on medium heat, add olive oil and thinly sliced onions.  Stir and cook for at least 10 minutes, until softened and sweet, then add garlic, fry for a couple of minutes then add the tomatoes, herbs and s+p.  Simmer for a few minutes then add stock, continue the simmer with the top off until the sauce thickens, then pop a lid on and leave on a low heat to infuse a little.   You could call this a ragout if you like, it’s a basic sauce for many pasta dishes.  Good to get the ragout in the repertoire.

In a large sauce pan (spinach takes up a lot of space initially), medium heat, a glug of oil and flash fry some chopped garlic.  Then pack the pan full of washed spinach leaves, season with s+p (if needed).  Leave for a minute, then stir the leaves down.  It should only take 5 minutes to get them wilted.  The oil should make them nice and shiny.  Set aside.

Chop your cheese into chunks.  We used a strong local cheddar, parmesan, blue cheese, goats cheese, really anything except cheese slices will be good here.  Your favourite is probably best.  Slice it into pieces that would grace a hearty sandwich.

Now for the tricky bit.  The pancakes.  They can take a little practice to get right, so the quantities here give you some breathing space.  Try a couple before going for the ‘presentation’ pancake.

In a large bowl, add all of the dry pancake ingredients with egg and milk.   Mix a little, I use a hand blender for this, you could hand whisk.  Gradually add water as you mix, you are looking for a batter with the texture of double cream.  Set aside for a couple of minutes to rest.

Pre-heat the oven to 200oC (most recipes tell you to pre-heat the oven far to early, it only takes 5 minutes and you’ll save a load of energy this way).

In a medium size casserole dish or similar (preferably ceramic, they look great).  Add a glug of oil and swoosh it around to cover it nicely.

In a small non-stick frying pan, get the pancakes fired up.  In a hot pan (medium heat, but adjust accordingly as you go) a small glug of oil followed by approx 1/4 cup of batter.  It should cover the base of the pan, but not much more.  Tilting the pan and rolling the batter around, until it meets each panside.

Leave for a minute, then with a thin spatula, life the edges away from the sides, make sure it loose.  Cook for a few minutes, the batter on top should be solid, then flip.  You can either go for the flick wrist acrobatic toss, or the gentile flip, using the spatula to support the pancakes progress.  This will take a bit of practice, don’t worry if the first attempt lands somewhere outside of the pan.  A taster!  When you get the knack, prepare 4 decent pancakes (they don’t have to be perfect!) and lay them on a plate covered with paper towels (to drain any surplus oil).  That’s a hell of a method!  But once mastered, is a real sinch.

Now for the layering.  Remember to portion your bits, you are aiming  for four and enough to pour over the finished pancakes.  On a board/ plate, beside your casserole dish, lay a pancake out flat.  Spoon in approx 2 heaped tbs of ragout, in a line across the centre of the pancake, spread across (not too much you have to roll these suckers).  Top with a layer of spinach, then a decent layer of chopped cheese.  Now gather one side of the pancake and flip it over, tuck and press with your fingers, then quickly whip over the other edge of the pancake to a make a fat sausage.  Hold together in with downward pressure from your hand.  Be firm but gentle.  Some sauce may shoot out of the end, enjoy that.  Now place the pancake fold down on the casserole dish.  Repeat and no doubt, get better with your rolling skills.

When four pancakes are laid out in a neat(ish) row, pour over remaining stew. It should get a good covering, sprinkle the left over cheese and spinach, the more the merrier and whack it in the oven for 20 minutes or until all the cheese is golden and melted and the sauce is bubbling nicely.

You can prepare all of this before hand, all the bits will sit nicely in the fridge overnight.  I’d heat the stew a little first though and keep the pancakes in a tight container or well cling’d.  I would always assemble the dish close to mealtime, the pancakes can go soggy.

Serve

With a good crisp salad tossed in a nice citrus dressing.  I’d finish off the bake with a few more leaves of torn fresh herb.

We Love It

You’ll be proud to view this Pancake Bake sitting in the middle of the dinner table,  it’s so unctuous all over and does have a hint of the wow factor.   Because it’s so rich, it’s a good one for carnivores.

Foodie fact

Allegedly the Mayans first cultivated tomatoes.  It’s a member of the nightshade family which includes aubergine, potato and chillies.   Unique to tomatoes, Lycopene helps to protect your cells from harmful free radicals, it also helps to protect the skin from U.V. rays.

Pickled Part

You don’t want something too tannic and overpowering here, I’d go white, something dry and with good acidity, like a Sauvignon Blanc.  Splash out on a decent bottle of French Touraine Sauvignon.  Normally packed full of fresh fruits, a good one should be around 6-8 pounds and have a decent structure to hold its own against the strong flavours in this dish.

You could go for a lighter red style and Chianti historically goes well with the rich tomato and cheese sauces of Italian cuisine.  I just think that the white will cut through the melted cheese and leave your mouth feeling vibrant and ready for more bake.

Categories: Dinner, Lunch, Recipes, Special Occasion, Vegan | Tags: , , , , , , , , , , , , , , | Leave a comment

The B.H.K Awards – Top 15 Seasonal Superfoods (Winter)

Beat those dark winter nights. Blow away those frosty morning blues. Hah! These foods give your body a super kick and are packed full of a feel good vibes. Spring is getting closer, but these beauties will help you across the dark season finish line.

Everybody seems to love a ‘Top 10’.  So surely a ‘Top 15’ is better?!  I was looking into healthy eating and came across several sites claiming to have the definitive selection of ‘Top 10 Superfoods’. I don’t know who or when the term ‘Superfood’ was created, but I like it. It simply suggests food that is super packed full of goodness.

Superfoods come into their own in the busy modern world, when we don’t always have time to prepare meals. They can be grabbed and munched, giving a nutritious boost.  This is especially important during winter when the sun retreats early and the cold can chill you to the bone. It’s a strenuous time for body and mind.

I’ve compiled my own Winter ‘Top 15’ (better than 10) below. The criteria are simple. Is it tasty? Is it also super healthy? Do we eat it regularly? Is it local(ish) and seasonal? I haven’t added things like spirulina, goji berries, wheatgrass etc, although they are very healthy they don’t have the delicious-ness. They are just not your everyday hero.

Our selection will inevitably change towards summer, expect another instalment.

All of these contenders are packed with goodness and if eaten with other healthy bits and some regular exercise, will keep you shining all winter.

15) Red Wine – Dodgy start you may say.  Well yes and no.  I’ve managed to stem the tide of wine in recent years.  Everything in moderation.  Grapes provide vitamin C, vitamin  B1 and vitamin B6–red grapes also contain powerful phytochemicals (especially  phenolics) that may help decrease risk of cardiovascular disease. These compounds are housed mostly in the skin of the red grapes, which gives red wine its colour. Resveratrol, found in the skins of red fruits has been shown to have anti-oxidant, anticancer, and anti-inflammatory activity.

14) Green tea – Not exactly a local crop, but this brew has a serious ‘feel good’ effect in the mornings.  Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk. Green tea also supports brain health and memory, likely due a key compound in green tea called EGCG (epigallocatechin gallate), a flavonoid. EGCG is thought to boost the immune system and prevent tumors. Aim for at least two cups daily.

12)  Whole grains (whole wheat, barley) – Bread and beer, not healthy really, but ever so British.  Two of the myriad of uses for the humble, yet essential whole grain.  Whole grains help stabilize blood sugar and insulin and may protect against heart disease. They include all three parts of a grain kernel: the bran, germ and endosperm. Whole wheat flour, brown rice and barley are all whole grain foods. Look for the words “whole grain” on the label, and the word “whole” immediately before the name of the grain in the list of ingredients.  Contrary to popular perception, the benefits of whole grains go well beyond fiber and fiber’s role in digestive health. Whole grains contain vitamins B and E; the minerals magnesium, selenium and zinc; phytonutrients; that appear to work together in powerful ways.

Panamanian Bean Mix (Good name for a band)

11) Beans –  A staple.  Anybody who knows me, understands my passion for these little beauties.  A fabulous source of vegetarian protein and fibre, two nutrients that help you stay full and satisfied.  Important to feel fully sustained in winter.  The protein and fibre in beans also tempers the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fibre in beans helps keep you regular. Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy. Added bean bonus: They’re cheap and when growing add vital nitrogen back to the soil.

10) Pumpkin – Orange veggies are all loaded with Vitamin A, vital in the winter when the sun is so shy. We are lucky to have two different varieties growing locally to give us some variety.  Pumpkin is loaded with nutrients that will help your heart, bones, eyes, and skin shining.  Beta-carotene and potassium are the two standouts here: Beta-carotene is an antioxidant that helps rejuvenate skin, protect your vision, and may even reduce risk of arthritis. Potassium is a mineral involved in lowering blood pressure and maintaining healthy bones.  There is nothing sweeter than a well roasted pumpkin?

9) Oats – Are technically whole grains, but get their own section in these parts.  Britain, this windswept little island, has been fuelled on the stuff since early man first landed here.  I don’t think any food better sums up our predicament and history.  The oats in porridge acts as central heating for your body, one bowl in the morning and you’ll be simmering all day.  Eating oats is good for those with high cholesterol.  Whole grain oats are one of the best sources of soluble fibre, which, in addition to lowering cholesterol, helps keep blood sugar levels under control.  No peaks and troughs, just plain sailing.

8) Olive oil – Reminds me of my other home in Spain.  My heart generally resides there, as my body does the rounds.  The freshly pressed oils of Murcia are hard to come by here, but with our uber consumerist ways, good olive oil is easy to find.  One of the best types of fat you can opt for in your diet.  Olive oil helps to protect against heart disease and cancer. Recent research shows that heart-attack survivors on a Mediterranean diet had half the death rates of those on an ordinary low-fat diet.  Nice to know.  Spaniards do eat a lot of fish, which keeps them healthy, but normally drink like one too.  However olive oil is also high in antioxidant activity.  Is there nothing this golden amritar is not capable of?!

7)  Crucifers (broccoli, kale, cabbage) – This family thrives around here.  They are so tasty and versatile.  Trigonos (our organic veg farm) grows the finest red cabbage and kale imaginable.  In fact, all of their vegetables are rather special.  Cruciferous vegetables contain indole alkaloids that may help prevent the big C.  They are high in fibre, antioxidants, vitamins and minerals.  Foods from the cruciferous and cabbage family (including broccoli, cabbage, kale, cauliflower, Brussels sprouts, collards and turnips) may help bolster memory as you age.  Something I need help with right now!

6) Tomatoes – Grown in a local poly-tunnel.  We are so blessed to be surrounded by die hard green fingers.  These wonderful orbs contain lycopene, a powerful antioxidant shown to help stimulate the immune system and protect from certain cancers, especially prostate. Lycopene is more highly concentrated in cooked tomato products including tomato paste, passata or tomato sauce.

5) NUTS (Walnuts, almonds, hazelnuts, pine nuts, macadamia nuts, cashews etcetc)Generally, limit yourself to a handful of nuts per day.  But what a handful!  Nuts are so precious.  They are not local, but are one of our favourite treats.  Adding a dose of almonds daily helps the intake of key nutrients, lowering the intake of dietary detractors like trans fats, excessive sodium, sugars and cholesterol. Eating nuts may help protect against heart disease and inflammation, enjoying 11 walnuts daily reduces total cholesterol by up to 4 percent.  Walnuts also look like a brain, so are good for your brain (Ayuvedic wisdom).  They are a rich source of heart-healthy omega-3 fatty acids, as well as a compound called ellagic acid that has been shown to reduce artery-forming plaque.  Love NUTS!

4) Leeks – It goes without saying that this gorgeous Allium would crop up.  We are in Wales after all.  Regardless of that fact, leeks are one of my favourite vegetables.  Packed with flavour, vitamins, minerals and flavanoid anti-oxidants.  They are low in calories and contain both soluble and in-soluble fibre.  They contain lots of folic acid, essential in DNA synthesis and cell division.   Vitamin wise the are packed with A (hooray) and C, which not only protects against infections, but also harmful free radicals.  Wear your leeks with pride!  So much tastier than a rose (not to mention a thistle).

3) The Cuppa (Tea) – Another tea?  Why not!  The elixir of the B.H.K.  Without it, we’d be lost and flaccid. The caffeine content in tea is useful for stimulating alertness, mood and motivation, but is also a rich source of the antioxidant called catechins. Studies suggest that catechins protect the artery walls against the damage that causes heart disease and prevents the formation of blood clots. It also does wonders for the spirit on a dark winters day.  Avoid drinking too much milk, try a slice of lemon or drink good quality tea black.  It’s one of those things that will grow on you.

2) Dark Chocolate – The finest of news.  Believe it or not, chocolate is a healthy treat, as long as you choose wisely. Dark chocolate is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Choose chocolate that is at least 70 percent cacao or cocoa to optimize the antioxidant power and health benefits. Dark chocolate may even boost your mood. The rich taste and sensuous mouth-feel of a decadent piece of dark chocolate may be to thank (remember the Flae advert Brits).  Just don’t eat a whole bar. Our favourite is Green and Blacks.

1) Beetroot (or beta vulgaris) – King Crimson!  The dark purple avenger!  Anything that comes out of the dark soil this colour, is bound to be packed full of good.  The pigment that gives beets their super-beautiful fuschia depth (betacyanin) is a powerful cancer-fighting agent. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies. Beets are also particularly rich in the B vitamin folate (see above) and the mighty vitamin C.  If you’re lucky enough, use the leaves.  They are higher in vitamin A and anitoxidants than the root.  We roast them up, put them in cakes, pickles, pies…..They add amazing hues of purples and pinks to anything they touch (including your chopping board) and generally brighten up any day.  Truly our winter king.

So Beetroot is the winner.  What drama!  I wonder who it will be in the summer (strawberries).

Heart of the 'root

Categories: Ayurveda, Healthy Eating, Healthy Living, Nutrition, photography, Superfoods, Tea, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Morning ‘Steamers’

My mug

Fresh and clean. These steamers are the perfect way to get the body hydrated and feeling vibrant in the morning and are easier than making a cup of tea.

There must be something in the ether because two friends, Julie and Gwen, have sent me their style of ‘steamer’ through today.  I felt prompted to share.

A steamer is basically an infusion of anything with hot water.  I regularly used ginger, mint, lemon, rosemary (a little), add a little honey if you’re a sweet one.  I would not drink them very hot, let them cool a little, be gentle with your poor old body, especially in the morning.

There is not much to this.

The bits

Your favourite mug that brings you the most happiness.

Choose from:

– A couple of teaspoons of sliced ginger (no need to peel, just wash)

– A nice wedge of lemon (squeezed into water and plopped in)

– A small handful of torn mint leaves.

– A classic.  Teaspoon of honey, squeezed wedge of lemon, teaspoon of sliced ginger.

Or

Julie’s  Steamer

Add one stick of bashed lemongrass

Gwen’s Steamer

Add one stick of peel liquorice root and a small handful of mint leaves.

Do It

Drop in bits and leave to steam for a few minutes.  Then aaaaahhhhhhhenjoy.

We Love It

As Gwen rightly put it, a fresh steamer will beat any tea bag, any day, forever.  Viva steamers!

Foodie Fact

There are many health benefits to drinking warm water when you first rise, especially with a slice of lemon in (see the post ‘Magic Morning Lemon Water’).  Warm water will flush out the kidneys and prepare the stomach for food by stimulate the glands on its walls, helping the bowels move regularly (hoorah!).

Warm water can be used easier by the body,  it’s not such a shock to the system, because it doesn’t need to be warmed up.  Drinking water at mealtimes can dilute gastric juices and slow digestion.  It’s a good idea to drink water half an hour before eating.  Drinking water is different from getting water via food or juice, clear water helps to cleanse the body internally.

The ‘Steamer’ variations are many.  Have a play and let me know of your favourites……star anise, sticks of cinnamon, grapefruit juice etcetcetc……….How do you like yours?

I truly believe that after a good stretch, they are the best way to start the day.

If you like this kind of thing, Gwen has a great vegan and freegan blog, have a wee look:  http://peasandloveblog.blogspot.com/

 

Categories: 'The Good Life', Breakfast, gluten-free, Healthy Living, Infusions, Vegan | Tags: , , , , , , , , | 3 Comments

Rough Oatcakes

Super Oats

Frugal and nice with anything (and on their own).  I’m a purest with the humble oatcake.  I love ’em with a nice lump of local cheese or even with a little of Janes Mum’s Marmalade, they are versatile and an ever-present in our ‘Oat Cake’ tin.

The Oatcake originated in Scotland, where historically they were the only grain that grew up there on the wild northern part.  Oats are really healthy and I would say that they are a ‘superfood’ for sure.  My Dad used to say that porridge put hairs on your chest, but it didn’t work for me (and thankfully, my sister!).

Of course these crunchy delights can be meddled with, but the toasted oat flavour is enough for me (but sometimes I do add a handful of toasted sunflower seeds).

For people who are looking to eat less gluten.  If you make them thicker and add a tsp of baking soda, bake them for a little longer, you have a substantial substitute to bread.

This is as simple as it gets.  Rough oatcakes are best, so the rougher you are here, the tastier the cake.  It’s basically porridge, flat and baked:

The Bits 

A quantity of medium oats (judge by eye how many you’d like to make, 1 cup will make around 5 nicely sized oatcakes).

In a bowl, add half cold filtered water and half boiling out of the kettle (stir until a thick paste is formed)

A decent swig of olive oil

A nice pinch of nice salt and a good few twists of cracked pepper.

Do It

Traditionally, I believe a heavy skillet was used to make these.  I’ve tried it out and its a lot easier to whack them in the oven (we always try to bake a few things at a time, not to waste all that heat).

Preheat oven to 1800C.

Handle the oatmeal paste like dough, with some spare oats as your flour being used for dusting the surface and the dough.  If done properly, not much should stick to your fingers.  I flip them over a few times on an ‘oated’ plate and fashion a roundish shape with my fingers (for neat ones, use a round cutter), then place them on a lightly oiled tray.  The oatcakes should have a rough look and texture.

Bake for 20 minutes, then turn them and bake for a further 10 minutes.

Leave to cool on a wire tray.

Serve

Anything you fancy.  They are a great substitute for bread, we eat them with soup for example.  But for me, they are the finest accompaniment to a strong flavoured cheese, like a Welsh ‘black bomber’ cheddar or a Stilton (long clawson is the finest).

We Love It

They remind me of my Scottish roots (as does my ginger beard!), I lived in Glasgow for years and have fond memories of persistent drizzle and good whiskey.

Foodie Fact

Oats contain Beta-glucan, which slows the release of carbohydrates into the bloodstream, lowering the chances of any dramatic changes in blood sugar levels.  It’s also packed full of fibre.  Excellent roughage.  Oats hang around in the stomach, making you less hungry, probably leading to losing a little weight.  They also help to ease hyper tension or high blood pressure.  You see.  ‘Superfood’!!!

Categories: gluten-free, Recipes, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , | 2 Comments

Mum’s Broccoli and Potato Soup

Like this, but soup

Proper winter warmer and so easy.
 
My Mum may be like yours, everything she touches turns tasty.  This soup is an ace in Mum’s repertoire and makes me feel at home wherever I eat it.
 
Makes a nice big pan full.
 
 The Bits
2 onions, chopped, 5 cups vegetable stock (homemade if you’re Mum), 6 potatoes, 2 lge broccoli heads, 1 garlic clove pressed, 2 1/2 tbsp fresh lemon juice, salt & pepper to taste
 
Do It
Combine onions, vegetable broth, potatoes, and broccoli in a large pot.
Cook until vegetables are tender.
Puree mixture until creamy.
Return to pot add lemon juice, garlic, salt and pepper.
 
Serve
Particularly good with Avocado slices on top or grated cheese if you fancy.
 
We Love It
Because as Jane’s Dad would put it, ‘this is good fuel kid.’
 
Foodie Fact
Broccoli can help to maintain healthy bones, it is rich in indoles and sulforaphane compounds which have Cancer fighting properties.
Abundant in Fibre, Folate, Vitamin- C Vitamin- K. Calcuim, Coenzyme, Q10, Carotenoid and under a microscope looks like a magic green fractal kaleidoscope.
 

A snap of Mum on Christmas morning. Thanks MumX

 
Categories: gluten-free, Lunch, Recipes, Soups, Vegan | Tags: , , , , , , , , | 3 Comments

Ensalada de Kami – Coconut and Peanut Salad

Ensalade de Kami

This salad will shine all over the mid January slump.  Peanuts for energy and coconuts to remind you that Pina Coladas do still exist.

It comes straight from Panamanian jungle, via Jane’s lovely friend Kami.  Jane popped over to see Kami for a couple of weeks recently and came back all shiny and radiant, all down to Kami’s raw food and salads.

The fruits aren’t quite as good as Panama in North Wales, but we have continued the trend and I must say that a day started with this salad is a brighter place to be!

Lovely and crunchy, an interesting mix of veggies and fruit, with a smooth peanut and coconut sauce, its tastes amazing and will get your system buzzing first thing.

This is a versatile little number, you can also use it as a conventional salad for lunch or dinner.  We make a job lot in the morning and it keeps us going until late,  sometimes making two days dressing in advance (saves on washing up!).

This is most definitely a Beach House favourite.

Makes two big bowls.

The Bits

We tend to use what we have fruit and veg wise, it can change daily, but here’s an idea.

1 orange, 1 apples, 1 pear, 2 large carrots, 1 stick of celery, chunk of cucumber, bit of exotic fruit as a treat(we used a bit of pineapple today, or papaya, mango etc..) all diced into pleasant shapes of your liking.

For the sauce – 3 tbsp coconut milk, 2 tbsp organic peanut butter, 1 orange, pith off and chopped, 1 apple, 1 large carrot, both chopped, dash of water (to get it going)

Treat version – Sometimes some chopped walnuts, or finely diced dates (not too many).

Do It

Easy as pie…….

Chop up the fruit and veg.

Add all the sauce bits to a blender and pulse up, leave it a little chunky if you like.

Pour over salad and mix in.

Serve

We put it into our finest big bowl and enjoy looking at it all day.  I sometimes add a little muesli and yoghurt, or roasted sunflower seeds add even more crunch and energy.

Makes a great side dish to a slightly exotic main course, Thai or Indian food for example.

We Love It

The odd sweet burst of a date and the all over fresh crunchiness and vitality.

Foodie Fact

We stay clear of bananas with this one, sugary fruit and acidic fruit ferments in your belly, which is bad for people with sensitive stomachs.

In Ayurveda, fruit is meant to be eaten before a meal, never after or with, as it putrifies (nice word) in the stomach.  Sugary fruits also react with cereals, but sometimes, I live dangerously!

Thanks Kami

Categories: Breakfast, gluten-free, Lunch, Raw Food, Recipes, Salads, Snacks and Inbetweens, Vegan | Tags: , , , , , , , , , , , , , | 3 Comments

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