Tag Archives: nutritious

Courgetti with Walnut Watercress Pesto

Courgetti with Walnut Watercress Pesto is an amazingly light and summery lunch that can be prepared in minutes, especially if you make the pesto the night before!   With such an array of superfood ingredients to boost health and wellness, this is definitely one of our favourite summer lunches.

Watercress certainly is a powerhouse food, packed with many natural phytonutrients and a host of vitamins and minerals.  It boasts rich levels of calcium, iron,  vitamin C and K, as well as B vitamins, beta-carotene and magnesium, zinc, potassium and manganese amongst others. A full nutritional analysis here.

courgetti pesto

The addition of Walnuts further enhances the nutritional value of this dish.  Walnuts and walnut oil are rich in antioxidants, they contain protein, omega 3 fats, vitamins B6 and E, potassium, magnesium, copper and zinc, amongst others, all of which are great beauty foods too!  One of walnut’s most valuable properties is in fighting inflammation which is so important for many health concerns.

walnuts

Walnut Watercress Pesto

Pesto Ingredients

1 85g bag of Watercress
2  garlic cloves, crushed
70g Walnuts
40g Parmesan cheese, grated
130ml (approx) extra virgin olive oil
salt and black pepper

Blitz the Watercress, garlic, walnuts and Parmesan cheese in a blender until you have a finely chopped consistency.  Watch out for the walnuts, too much blending at this stage will turn them into walnut butter!

Keep blitzing whilst adding the olive oil slowly until you have a gloriously green sauce.  Add as much or as little oil as it takes to reach this stage.  Don’t overdo it though!  Season to taste.

Spiralise 1 very large Courgette (Zucchini) for 2 people.

Walnut Watercress Pesto Courgetti Courgette Zucchini

Cook some frozen peas in boiling water for around 3 minutes, take off the boil and add the spiralised Courgette, leave to stand for 2-3 minutes to soften, more if you like it softer.  Drain both well and add your Walnut Watercress Pesto to the vegetables and serve immediately.

pesto

As always, nutritious, delicious, homemade.

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Vegetarian One Pan Pasta

For my first foray into recipe videoing I decided to keep the process simple and also have something to eat for dinner that night!

Vegetarian One Pan Pasta is so very easy to put together, the recipe on the video doesn’t list the garlic and herbs I threw into the pan but it was my first ever video production and I wanted to keep it under one minute long.  Lots to learn, more techniques, etc, but I really enjoyed the whole process from start to finish and am already planning the next one to film.

There is no set recipe here, add as many different vegetables and pasta in varying amounts to suit the number of people being served.  Just make sure all the vegetables are thinly sliced to help speed up the cooking time and add plenty of stock as the pasta will absorb most of it,  I used 1 litre and that was just about right.   We served this dish finished with grated cheese liberally thrown over, just delicious!

The dish will comfortably feed 4 large portions and is ready in under 20 minutes.  It would also be ideal to cook on a camping stove, I cooked mine on an induction cooker to show the process on the video as it was cooking.

Vegetarian One Pan Pasta

This was a great meal for Miss ND, full of vegetables with Black-eyed beans for the protein element.  She loved it. result!

 

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Raw Chocolate Tartlets and Raw Cacao Supergreen Spirulina Balls

I’ve been making a few raw desserts and snacks lately, trying to find the perfect crust and small morsels of healthy snacks to nibble on when working. A cup of tea (nearly) always needs to be accompanied by something and a healthy little treat is always welcome.

The crust on these Raw Chocolate Tartlets is a fusion of dates, almonds, dessicated coconut and raw cacao. The silky ganache has coconut oil from Vita Coco, coconut milk, raw cacao powder from Bioglan and maple syrup blended to a smooth, chocolatey puddle that sets to make a light, but firm moussey texture.

Vita Coco Coconut oil

Bioglan Products

Put them together and you have a delicious, refined sugar free, chocolate tartlet. I followed the recipe from Secret Squirrel Food (if you have checked out her blog, do, it’s fabulous!) and adjusted a couple of quantities, e.g. 1/3 cup of coconut oil instead of ½ cup and 1 tablespoon of maple syrup instead of 1½ in the ganache.

raw chocolate tartlets

Very easy recipe to put together, the only faff was wrangling the cling film into the muffin tin, essential though or the tartlets would be difficult to get out of the tin, the cling film allows you to ease the product out safely!  Mine are a little “rustic” looking but taste divine, soft, silky chocolate ganache in a nutty, chocolate crust.  In hindsight, I would have made these much smaller, mini-muffin bite-sized.  They are far too big and rich for one portion, definitely a sharing serving!

raw cacoa chocolate tartlets

My Raw Supergreen *Spirulina domes are small protein packed snacks that are not overly sweet and are so super nutrient dense, a small bite has a lot of concentrated nutrition.
They have a wonderfully rich chocolatey taste due to the cacao in the Bioglan Supergreens Powder and the **Raw Cacao. 

Raw Cacao Supergreen Spirulina Balls

Makes over 20-30 small-medium bite-sized balls 

raw cacao supergreens spirulina balls

Ingredients
80g raw cashews
50g pumpkin seeds
50g sunflower seeds
2 tablespoons golden linseeds
150g dates, pitted and soaked to soften
1 tablespoon Vita Coco coconut oil, melted
1 tablespoon Bioglan Supergreens Powder
1 tablespoon Bioglan Raw Cacao Powder
1 teaspoon Bioglan Spirulina Powder

Method
Place the cashews, pumpkin seeds, sunflower seeds and golden linseeds into a food processor and blend until you have your desired consistency. I blended to quite a fine finish as I wanted Miss ND to not tell me “there are bits in this mummy!”.  

Add the softened pitted dates, melted VitaCoco coconut oil, Bioglan Supergreens, Spirulina and Raw Cacoa powders and blend until all ingredients are well combined.

Form into small balls (I made varying sizes, small for Miss ND as they are very nutrient dense), place on parchment paper scattered with a coating of your choice. We love sesame seeds, a rich source of calcium iron, manganese, zinc, magnesium, selenium and copper and a valuable source of protein, also adds a little crunch to these healthy, truffly balls.

Nutrient Info:

*Spirulina as sourced on the back of the Bioglan Spirulina packet, has 10x more beta carotene than carrots. 30x more iron than spinach and 4x more protein than eggs! Quite the superpower superfood, use sparingly, a little goes a long way.

**Raw Cacoa Powder, again from the back of the Bioglan Supergreen packet, has 17x more iron than spinach, 6x more potassium than bananas, 2x more magnesium than almonds and more fibre than oats.  Very impressive!

*Thank you to Vita Coco for the gift of Coconut oil and to Bioglan for the Raw Cacoa, Spirulina and Supergreens Powders, amazing ingredients.

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Honey Orange Roasted Figs

With the last of the fresh figs hitting the shops soon, it was a good time to snap some up and roast a few.  Figs are high in natural sugars which can add a healthier dose of sweetness to a dish. They are high in soluble fibre plus a good source of several essential minerals, including potassium, magnesium, manganese, calcium, iron and copper.  Figs also contain a good dose of vitamin C and vitamins B3, B5  and B6 and K.

Fresh figs are extremely delicate and perishable, I kept these in the fridge for a couple of days before I roasted them but once roasted they can be stored in the fridge for a few days.

Roasted honey orange figs

Honey Orange Roasted Figs

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Ingredients

  • Fresh Figs, ripe (as many as you need), halved
  • approx 1 teaspon unsalted butter
  • 1 generous tablespoon honey
  • 1 orange, juiced

Instructions

  1. Pre-heat your oven to 180C
  2. Arrange the halved Figs on a lined baking tray and place a small dot of butter onto each Fig.
  3. Combine the honey (if your honey is not runny, place in the microwave for 10-20 seconds to loosen up) and Orange juice in a bowl then spoon over the Figs.
  4. Place the Figs into the oven and bake for 15-20 minutes until they are soft and the honey/orange liquid is sticky.
  5. After 10 minutes baste the Figs with the honey/orange liquid, this will make the figs deliciously soft.
  6. Let cool.
  7. Serve 2-4 halves depending on size with thick Greek Yogurt and drizzle with a little of the honey/orange liquid to finish.
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honey orange roasted figs with natural Greek yogurt

Another perfect pairing with roasted figs is cheese especially Danish blue, Gorgonzola, Camembert or Blue Brie and walnuts.  I have a few favourites, but a quick one is to cut the fresh fig into quarters, not going all the way through, drizzle with the honey/orange liquid then place a square of Gorgonzola (my favourite) into the middle and roast in the oven along with some chopped walnuts.   

Roasted figs with Gorgonzola Cheese

Roasted honey orange figs with Gorgonzola cheese

 The result is sweet, soft figs with salty blue cheese and the sticky liquid that caramellises the walnuts – utterly delicious!

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Quinoa Lentil Burgers

I’ve been meaning to try out my Burger maker to make some Quinoa, Lentil Burgers for some time now, not enough hours in the day for everything I want to make! There are a few veggie burger combinations I have in mind so expect a few posts in the not too distant future!

quinoa burger

I really enjoy the whole burger experience, the patty, the soft bun, the onions, cheese, gherkins and French mustard, it has to be French mustard for me.

We haven’t eaten red meat burgers since Mr ND became a vegetarian many years ago but I remember when I was pregnant I was craving burgers, the baby needed a burger, she got a full on Quorn burger that day made by Mr ND, I remember it well, strange how we crave when pregnant, our bodies way of telling us what we need.

So, for my first foray into making my own veggie burgers I have chosen Quinoa and Green Lentils as my base.  I love Quinoa, been using it for years, protein-rich and gluten-free it is a versatile addition.

Quinoa Lentil Patties

I’ve kept the Burgers quite simple but I can see other ingredients that will make it into future burgers such as walnuts, chickpeas, kidney beans, black beans, flaxseeds, etc.

Quinoa and Lentil Burgers

Prep Time:  30 minutes  :   Cook TIme:  5 -20 minutes

Makes approximately 5 large burgers

Ingredients

1 red onion, finely chopped
1 garlic clove, minced
150g Chestnut Mushrooms, chopped
400g Green Lentils (I used tinned)
60g Quinoa, cooked
1 tablespoon Tomato purée
1 medium egg, beaten
5 tablespoons oats
Paprika and Cayenne to taste
Parsley to taste
2 tablespoons sesame seeds
Salt and Black Pepper to taste

Method

Gently sauté the red onions and garlic for a few minutes then add the mushrooms and cook for a further 2 minutes or until soft.

Drain the Green Lentils and rinse, put into food processor along with cooked Quinoa, Tomato purée, beaten egg, salt and black pepper.  Pulse ingredients until you have the consistency you want.  For the next Quinoa burger I make I may just add the Quinoa to the bowl rather than the food processor for a little extra texture, remember this is my first one!

Pop the mixture into a large bowl and add the oats, use as many tablespoons as needed, 5 was about right for mine, Paprika, Cayenne, Parsley and sesame seeds, mix well.

Refrigerate for an hour or so or overnight to firm up a little.  I baked mine for 15 minutes so stop them from breaking up when I fried them off after but next time I will probably use either more oats and/or some wholewheat flour.  But with careful handling I got perfect, unbroken burgers!

Once you have the base burger mix done, you can separate it up and customise the burgers to everyone’s taste if need be.   Extra chilli flakes and maybe Pumpkin seeds for me!   This batch made 5 really decent sized burgers and 1 little one for a little one to try.   Easily freezable too,

Quinoa Lentil Burger

Serve in a bun of your choice or between Lettuce leaves garnished with homemade salsa for a gluten-free version.

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Roasted Beetroot and Butterbean Soup

Following on from my previous post of the wonders of the superfood Beetroot, I’ve started with Roasted Beetroot and Butterbean Soup.

Honestly, I’ve never taken to Beetroots, I don’t mind them cooked with a salad or raw grated in a sandwich or salad.  But they aren’t on top of my list of vegetables I really savour and enjoy.

So, in an effort to broaden my taste buds and nutrient levels I decided to attempt my first Beetroot based soup.  I’ve added Potato to thicken it and Butterbeans for protein, along with the Pistachio garnish.

beetroot soup

 

Butter beans are a very good low-fat source of protein  as well as a good source of iron, zinc and magnesium.

Roasted Beetroot and Butterbean Soup

This recipe serves 3-4 depending on bowl size.

Preparation time is around 1½ hours.

Ingredients

400g raw beetroot
150g potato, cubed
1 medium red onion, chopped
1 clove garlic, crushed
750 ml vegetable stock
1 x 400g tin Butterbeans
1 lemon, juiced
1 orange, juiced plus zest
Black Pepper (to taste)
4-6 tablespoons coconut milk (to taste)

To garnish:  Total Greek Yogurt and chopped Pistachios

Method

Place the beetroot and potato in separate oven trays and roast for around an hour at 180C, the potatoes were ready after about 40 minutes.

Place onion and garlic into a pan and steam fry for around 3-4 minutes until softened.
Add the stock to the pan with the Butterbeans and cook for around 10 minutes. Let cool slightly.

Take the cooled Beetroots and peel the skin off, chop and place in a blender with the potatoes, Butterbean stock mix, lemon juice, orange juice plus zest, coconut milk, salt (I don’t use as the stock has salt in) and black pepper to taste.

Blend until smooth.

At this point you can either place in a saucepan and heat through again and serve immediately with a yogurt garnish sprinkled with roughly chopped Pistachio nuts for texture and bread of your choice, we enjoy toasted Sunflower Rye bread spread with coconut oil.

Or place in the fridge to consume within the next couple of days.  This recipe will also freeze well for up to 2 months.

beetroot soup 2

Nutritious and delicious!

For Beetroot nutritional info, see Superfood Beetroot

 

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Pure Fruit Lollies

Pure Fruit Lollies – with the fabulous, but blisteringly hot weather lately and more promised, we’ve been eating lots of cooling foods and probably way too many clotted cream ice-creams at the beach.  There is something about the beach and ice-cream that is hard to resist!

kiwiraspmelonndCollage 

Method:

Making lollies is so very easy, no added extras just soft fruit (a great way to use up soft and squishy raspberries) in a blender (or mashed with a fork) as fine or chunky as you like, then popped into lolly moulds and frozen.  I used the Annabel Karmel mini ice lolly set, ideal for small hands to hold. You can sieve any fruits with pips for babies and add water to the fruit puree for a softer lolly,  we like them without as they don’t melt as fast, but you could also juice harder fruits and add instead of water, the combinations are endless!

fruitylolliesnd

These pure fruit lollies an excellent way of getting fresh fruit into a small child without them getting wise to the fact that it’s good for them and they taste delicious and fresh too.