A hearty breakfast full of nuts and seeds that are rich in good fats and protein to balance blood sugar and keep you going.
A spiced savoury pancake or wrap with simple ingredients but delicious flavour and amazing texture. This is one of my favourite recipes that I keep coming back to. It is versatile too as it can be kept for a few days in the fridge and eaten cold.
A delicious spicy green bean side dish. Perfect next to curry, rice and dhal.
Lentils are a valuable source of protein, fibre and nutrients in the diet. Red lentils are a particularly good store cupboard basic as they can be cooked in 20 minutes without soaking. This dhal can easily be adapted and added too. I added peppers, spinach and curry leaves with the onions in the photo attached and topped with a sprinkling of chilli flakes.
Beans make a soft moist cake that is also full of healthy fibre which supports a healthy gut.
350g quinoa, buckwheat or porridge oat flakes
150g almonds, hazelnuts, cashews or walnuts or a combination or mixture of them all roughly chopped or ground
150g pumpkin or sunflower seeds (you could also include a sprinkling of ground of whole or hemp flax seeds)
a pinch of salt
50ml melted coconut oil
100g maple syrup or grated apple
2 teaspoons vanilla extract (optional)
Preheat the oven to 150C or gas mark 2, line two baking sheets with baking parchment.
Put flakes, nuts, seeds and salt in a large bowl and mix. Combine vanilla extract with 50ml water and add to the mixture along with apple, maple syrup and mix thoroughly.
Spread the mixture out on the baking sheets and bake for 50 minutes or until golden all over. Stir mixture after 25 minutes and swap the trays around on the oven shelves. Then leave to cool. Store in an air tight container.
Serve with plant milk, live yogurt or kefir and chopped fruit.
Adapted from World Vegetarian by Madhur Jaffrey
225g/ 8oz chickpea flour
1 tsp cumin
½ teaspoon turmeric
¼- ½ teaspoon cayenne pepper
1 teaspoon salt (pink Himalayan if possible)
6-7 tablespoons olive oil
Sift flour spices and salt into a bowl. Very slowly add 475ml/ 16floz water stirring constantly. Stop when the batter is still paste like to get rid of all the lumps. Then continue adding the rest of the water. Set the batter aside for 30 minutes (if you don’t have time it is possible to skip this step). Strain the batter through a sieve if there are still lumps.
Put 1 teaspoon of oil in a 14-15cm/5 ½ inch non-stick frying pan and set over a medium heat. When hot stir the batter from the bottom and pour about 4 tablespoons into the frying pan. Tilt the frying pan around to spread out the batter. Drizzle another teaspoon of oil over the top. Cook the pancake for about 2 minutes or until the base has golden red spots. Turn the pancake over for about 2 minutes or until it is cooked like the other side. Remove the pancake to a place and cover with an upturned plate. Repeat, this recipe makes about 10 pancakes.
Crispy gram/chickpea flour pancake
Adapted from Madhur Jaffery's Indian Cookery
450g fresh green beans
4 tablespoons olive or coconut oil
1 tablespoon whole black mustard seeds
4 cloves garlic, peeled and very finely chopped
1/2-1 hot, dried red chilli, coarsely crushed in a mortar
1 teaspoon of salt
1/2 teaspoon of sugar or honey
Freshly ground black pepper
Trim the beans and cut them into 2.5cm lengths. Blanch the beans by dropping them into a pot of boiling water and boiling rapidly for 3-4 minutes or until they are just tender. Drain immediately in a colander and rinse under cold running water. Set aside.
Heat the oil in a large frying pan over medium heat. When hot, put in the mustard seeds. As soon as the mustard seeds begin to pop, out in the garlic. Stir the garlic pieces around until they turn light brown. Put in the crushed red chilli and stir for a few seconds. Put in the green beans, salt and sugar or honey. Stir to mix. Turn the heat to medium low. Stir and cook the beans for 7-8 minutes or until they have absorbed the flavour of the spices. Add the black pepper, mix, and serve.
Green beans with mustard seeds, ginger, garlic and chilli
Adapted from River Cottage Veg Everyday by Hugh Fearnley- Whittingstall
250g red lentils
1 teaspoon ground turmeric
¾ teaspoon fine Himalayan salt
2 tablespoons olive or coconut oil
1 teaspoon cumin seeds
1 onion, halved and finely sliced
Put the lentils in a pan with 800ml cold water and bring to the boil. Skim off any scum, then stir in the turmeric and salt. Lower the heat and simmer, uncovered, for about 15 minutes, stirring or whisking vigorously every now and then, until the lentils have broken down completely and you have a puree- the consistency of a thick soup or porridge. You can whisk in a little hot water from a just- boiled kettle if you need to think it. Keep warm in the pan.
When the dahl is cooking or nearly done, heat the oil in a frying pan over a medium heat. Add the cumin seeds for a couple of minutes until browned and fragrant. Add the onion and fry for 5-10 minutes until golden brown. Tip the mixture on to the hot lentils in the pan, cover and leave for 5 minutes, then stir in the onions and cumin. Taste and adjust the seasoning.
Dhal with chilli flake garnish
For the cake:
2x400g of butter beans (or 500g of home soaked, cooked and drained beans)
The seeds from 1 vanilla pod or 1.5 teaspoons of vanilla extract
4 free range organic eggs
100g ground almonds
2 teaspoons of baking powder
100g melted coconut oil
A pinch of salt
For the lemon icing (optional):
200g silken tofu
2 tablespoons coconut oil
The juice and zest of 1 unwaxed lemon
2 tablespoons of set honey
1 teaspoon orange blossom water
Preheat the oven to 190 degrees centigrade/ 170 if fan/ gas mark 5. Get all your ingredients together, and grease and line a 20cm springform cake tin. Drain the beans.
In a food processor blitz the drained beans, honey and vanilla seeds until smooth, then add the eggs one by one, pulsing as you go. Tip the whole lot into a mixing bowl and gently fold in the ground almonds, baking powder, melted coconut oil and a pinch of salt. The batter may be a little looser than you’d expect from a cake batter, but don’t worry.
Pour the mixture into the prepared tin and bake for 45-60 minutes depending on your oven. The cake is ready when it is golden brown on top, firm to the touch and a skewer comes out clean.
For the icing if using, put all the ingredients into a blender and blend until very smooth and shiny, scraping down the sides from time to time if you need to. This will take about 3-4 minutes. Transfer to a bowl and pop into the fridge to set while the cake is cooking and cooling.
Once the cake has had its time, take it out of the oven, leave it to cool for 5 minutes in the tin, then cool completely on a rack.
Once cool, top with the icing and either grate over lemon zest or top with candied lemon. To make candied lemon peel, peel the zest off a lemon, drop it into boiling water for a couple of minutes, then transfer to a pan and add a couple of tablespoons of maple syrup. Place over a high heat for a couple of minutes, until the peel becomes translucent. Transfer to a greased- lined plate and don’t touch until cool.