Category Archives: Olive oil

Sweet Potato Quinoa Hummus

I do like hummus, a lot.  It is so very easy to make and you can adjust the consistency and ingredients to your own tastes.  I usually make a basic hummus then split the portions into 2 or 3 and have one for the toddler, a chilli hummus for myself and then whatever else is requested, they all get wolfed down.

Adding cooked Quinoa to hummus makes it even healthier, see the health notes on my Quinoa post here.  Plus the anti-oxidant rich sweet potatoes give it extra taste and valuable nutrients making it a fabulous snack for all the family. 

Hummus is made from chickpeas, tahini, garlic, lemon juice and olive oil. 

Chickpeas are nutritionally valuable pulses and a great source of protein, they have many health enhancing nutrients and are a good source of isoflavones, vitamin E and iron.

Tahini, made from ground sesame seeds, is also a nutritional powerhouse, a high quality protein and a great source of calcium. 

Sweet Potato Quinoa Hummus

Ingredients:
1 medium sweet potato – around 100g of cooked product
400g Chickpeas, drained and rinsed
2 tablespoons Tahini
1 garlic clove, chopped
60g cooked Quinoa
juice of ½ lemon
2 tablespoons of Olive oil

Method:
Bake the sweet potato until soft and tender.  Scoop out the cooked sweet potato into a food processor, add the chickpeas, tahini and garlic and whiz it all up until smooth(ish).  Scrape down the sides of the food processor if necessary.

Add the cooked Quinoa, lemon juice and olive oil and whiz up again until smooth.  If you need to adjust the consistency add a little water at the end.
Add a sprinkle of Paprika and a dash of olive oil to finish.  Serve with breadsticks (toddler favourite), vegetable sticks and my favourite, toasted Warburtons Soft Seeded Thins.

Delicious, soft and smooth!



Nutritional Info:

Chickpeas: Vitamins B1, B2, B3, B5, B6, E, Beta-carotene, Biotin, Folic Acid, Calcium, Copper, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Zinc, Fibre.

Tahini – sesame seeds:  Vitamins B1, B2, B3, B5, B6, E, Beta-carotene, Calcium, Copper, Iodine, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Fibre, Omega 6 and 9.

Vegetables in Disguise

I really love tomato based sauces, I can find a use for a tomato sauce in so many dishes that we eat.  The one I make the most at the moment is the vegetables in disguise version for my toddler girl, she eats plenty of fresh vegetables but occasionally when she is fussy this sauce packs a lot in! 
My personal recipe goes something like this:

Take a good glug of olive oil and gently fry a medium onion with a small clove of crushed garlic, I see some slicing of garlic in recipes but I prefer the good, intense garlic taste that crushing gives a dish.  Toddler ND is well used to garlic and onions in her food thankfully as we eat a lot of them!

Next grate 2 medium carrots, ½ a large courgette or 1 small one and a 2″ chunk of sweet potato and saute with the onions and garlic for a few minutes without browning. 

Add chopped tomatoes, I really love Sainsbury’s Polpa Fine, they are just right in texture, the 500ml box is perfect for this recipe, but if I have a glut of tomatoes I will roast some the day before, whiz them up a little in the blender and use those.  Even if I don’t have a glut I will often use fresh tomatoes, just depends how fast I need to whip this up!

Then add around 200ml of vegetable stock (I make 300ml in case I need a little extra), I like the Kallo brand, its gluten free too, a teaspoon of tomato puree and ½ teaspoon each of basil and oregano completes the dish. 

Simmer for around half an hour, then freeze into small batches and either add to other dishes or add rice to make mini toddler “chilli” with kidney beans or pasta for a “bolognaise”-type meal.   This recipe is ideal for toddlers as it makes a lovely sweet sauce but is chock full of vegetables in disguise!

For us, I use the same recipe, rehydrate sun-dried tomatoes in boiling water,  saute in olive oil and another clove of garlic (I love the aroma of freshly crushed garlic so much I could dab it behind my ears!), add to the sauce and whiz it up till smooth.  I like to freeze this so I have a quick rich sauce that can be defrosted fast and have other ingredients thrown in, prawns being a favourite of mine.  It is great on its own though run through olive oil coated pasta.  Simple, very tasty and full of goodness.  Season as you wish with black pepper or whatever you love!  Bon Appetit!

Nutritional Info:
Onion – B1, B6, Folic Acid, C, Chromium, Copper, Manganese, Molybdenum, Phosphorus, Pottasium, Iron, Selenium, Sulphur Compounds,  Flavonoids, Fibre –  rich in Quercetin
Garlic – Manganese, B1, B6, C, Phosphorus, anti-viral, anti-bacterial , selenium, calcium, copper
Olive oil
Tomato – Vitamin A, C, E, K, B1, B2, B6, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Iron (little), Lycopene, Lutein, Phosphorus, Zinc
Courgette – Vitamin A, C, Manganese, Potassium, Magnesium, Vitamin K, Folate
Sweet Potato – Beta carotene, B1, B3, B5,B6, C, E, Biotin, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Zinc, Fibre

Carrots Beta-carotene, Vitamin A, B-complex, E, K, copper, calcium, potassium, manganese and phosphorus.



Nutritious Delicious Lunch

The glorious weather continues hooray! but it does make my appetite wane a little.  All I wanted today was something light, fresh & filling enough to see me through the afternoon.  A light lunch of Cherry Tomatoes, Radishes, Cucumber, Avocado, lightly sprinkled with golden linseeds and drizzled with extra virgin Olive oil.
Nutritious Deliciousness

Health Notes:

AvocadoVitamin A, Folic Acid, B2, B3, B5, B6, C, E, Potassium
Cucumber – Vitamin B5, C, K, Potassium, Molybdenum, Manganese, Magnesium, Tryptophan
Golden Linseeds – rich in Omega 3, Vitamin B Complex, E
Radish – Vitamin B2, B6, C, Calcium, Magnesium, Copper, Manganese, Folic Acid, Potassium
Tomato Vitamin A, C, E, K, B1, B2, B6, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Iron (little), Lycopene, Lutein, Phosphorus, Zinc
Watercress Vitamin A, C, E, B1, B2, B3, Iron, Calcium