7. Plum and apple crumble

This is a low sugar recipe. Feel free to add more sugar to make it sweeter!

Ingredients

Fruit mix:

500g fruit – approx. 4 plums and 2 eating apples

1 – 2 tbsp agave, honey or maple syrup. I used birnel, a pear syrup given to me by a friend.

Add more or use sugar if you want it sweeter.

Topping:

  • 110g plain wholemeal flour

  • 60g ground almonds

  • 25g coconut sugar (add more if you want it sweeter)

  • 25g jumbo oats

  • 30g chopped hazelnuts

  • Cinnamon

  • Mixed spice

  • Ginger

  • Pinch of salt

  • 70g coconut oil

Method

Pre heat oven to 180° C

  • Chop fruit and put in a pan with your choice of sugary syrup

  • Simmer fruit on a low heat while you get the topping ready

  • Put dry topping ingredients in a bowl and mix

  • Make sure coconut oil is soft – warm a little if it needs softening

  • Add coconut oil to dry ingredients and use hands to get that crumbly texture

  • Fruit should be ready now……transfer it (maybe not all of the juice) to an oven proof dish and cover with the topping mix

  • Bake for about 15 minutes

Serves 4

6. Three ingredient pancakes

Thank you to Matt at Fruci Fit for this week’s recipe

Ingredients:


• 1 medium banana
• 50g blueberries (or a mix of berries)
• 2 eggs
• 1 tsp rapeseed or olive oil
• 20 g Peanut butter (any type)

Method:

  • Put oil in to non stick pan. (Hayley’s note - try to avoid teflon coatings as they are toxic. Ceramic is much better)

  • Mash banana until smooth using a fork. Mix with eggs and beat. Add in peanut butter.

  • Once well mixed, add to pan and cook both sides until done. Add blueberries whole.

  • Serve warm.


390 calories

21g protein

5. The Green Protein Fruit Smoothie

Thank you to Tom at Fitness Space Marlborough

Ingredients:

250ml unsweetened almond milk
1 handful of baby spinach
1/2 banana
1/2 pear
1 tbsp almond butter
2 scoops of protein powder 
Add a little raw honey for additional sweetness

4. Buckwheat and red quinoa with broad beans and roasted squash

Thank you to Lucinda from Love Food

Lucinda’s note: Both buckwheat and quinoa are wheat and gluten free grains, making this recipe vegan, dairy, wheat and gluten free. The colour in this dish is fabulous, the orange from the squash and green from the beans, although you can use any vegetables you like I love this salad slightly warm, it means keeping the vegetables warm while cooking the grains and then serving reasonable quickly. It is also perfect made in advance and served at room temperature.

Ingredients:

100g buckwheat

40g red quinoa

120g frozen broad beans (double podded) – you could use fresh

350g butternut squash – peeled and chopped into 5cm chunks

Good quality olive oil

Organic cider vinegar

Sea salt and freshly ground black pepper

A good handful fresh mint – chopped

Method:

Start by double podding the broad beans – this is a real labour of love and is not absolutely necessary however the vibrant green and the firm texture of the beans really adds to the dish.

Just pour boiling water over frozen broad beans, leave until you canhandle them and double pod!

While you are doing this heat the oven to 200C.

Place the squash in a roasting tray, drizzle over a very small amount of rapeseed oil, season and mix really well.

Roast for about 20 minutes until gently brown on the outside and soft in the middle. Set aside.

Cook the buckwheat and quinoa according to packet instructions (this takes about 20 minutes) either with stock or water. Drain and put in a large bowl.

While the grains are still warm add 2 tablespoons olive oil and one tablespoon cider vinegar, mix really well and taste. Adding dressing to warm grains helps them to absorb the flavours.

Season with sea salt and freshly ground black pepper if needed.

Mix in the roasted squash and broad beans.

Before serving add lots of lovely fresh mint. Taste and adjust seasoning if needed.

3. Roasted Tomato and Spinach Risotto

If you are like me and love stuff that you can just shove in the oven and leave, you’ll get on well with this recipe!

You can also add bacon and grate parmesan on the top if that’s your bag : ) 

 

Ingredients 

·         200g classic vine tomatoes, quartered

·         200g cherry tomatoes

·         Oil for roasting

·         600ml vegetable bouillon (3 level tsp)

·         2 cloves garlic, finely chopped

·         Handful of basil leaves, roughly torn or dried basil

·         150g arborio risotto rice

·         100g spinach

Optional extra veg: asparagus, carrot, runner beans, French beans, flat beans all work.

Method

1.      Preheat the oven to 200ºC, gas mark 6 (180 ºC if you have a feisty fan oven).

2.      Place both types of tomato in a large roasting tin so they sit in a single layer. Drizzle with oil and roast for 20 minutes until tender but still holding their shape.

3.      Put the rice, basil and stock in to an oven proof dish with a lid and then add tomatoes when they’re ready

4.      Bake for 30 – 35 minutes (at the same oven temperature) until the rice is tender and the liquid has been absorbed.

5.      Stir the spinach into the risotto.

Tips

If you are adding extra veg, chuck it in when there are about 8 minutes to go……

You can make it cheaper by using fewer tomatoes

2.Walnut & Raisin Biscuits

Click recipe title above for PDF ingredients/method

This recipe is adapted from a paleo biscuit recipe that I found online. I make these every week and they keep me going mid morning and afternoon. Lots of good fats, not too much sugar, not too many carbs…. About 6g protein per biscuit - substitute some of the flour for hemp protein for more!

Ingredients

80g coconut oil

40g honey or agave syrup (or maple syrup)

2 medium eggs or chia/flax eggs*

Good shake of cinnamon

½ tsp baking powder

110g ground almonds

90g flour – can be GF, spelt, buckwheat, plain, wholemeal – whatever you like

80-100g raisins (or sultanas/cranberries)

100g walnuts (or pecans would work)

 

Method 

  • Pre heat oven to 180° C

  • In a large bowl mix together the coconut oil, honey and eggs

  • Add the cinnamon, ground almonds, flour and baking powder**

  • Mix well – should be sticky, but quite firm***

  • Add the raisins and walnuts and mix in

  • Spoon out some mixture and squash it into a biscuit shape on your baking tray, repeat!

  • Bake in the oven for 8 – 9 minutes, I turn the tray round halfway through baking.

Makes 12 biscuits

 TIPS

*To make chia/flax eggs, mix 1 tbsp ground seeds with 3 tbsp water

**You can swap some of the flour for protein powder – I use hemp protein

***You may need to add some almond/oat/soya milk if you are using the flax/chia eggs

1. Falafel

Click recipe title above for PDF recipe/method

Thank you to Lucinda from Love Food

Lucinda’s note: I have tried many different falafels as they are one of my favourite things. This is a wonderful recipe taken from Ottolenghi’s Jerusalem book. Using soaked, but uncooked chickpeas means you have to remember to soak them in time, however it is well worth it as I think they are the best!

 Dried beans and peas  are a great source of fibre and of course the spices in them provide minerals and antioxidants. The only downside is the frying – I think it’s allowed once in a while.

 Falafel

Makes about 24

Ingredients

125g dried chickpeas

125g dried yellow split beans or dried fava beans

2 spring onions – chopped

2 cloves garlic – peeled and chopped

Handfuls of fresh coriander and parsley

½ teaspoon ground cumin

½ teaspoon ground coriander

½ teaspoon cardamom – use the pods and scrape out the seeds (3-4 pods)

1 ½ tablespoon gluten free flour

½ teaspoon gluten free baking powder

 Rapeseed oil

Sesame seeds

 Method

  • Soak the chickpeas overnight or 6-8 hours in twice the amount of fresh water. Once soaked drain them well and rub dry in a clean tea towel.

  • Blitz the dried chickpeas and split peas with the onion, garlic and fresh herbs in a food processor until well chopped but not mushy, do this in a couple of batches.

  • Put the chickpeas in a large bowl add the spices, baking powder and flour.

  • Mix really well, cover and leave in the fridge for the minimum of 1 hour.

  •  When ready to cook them, take about a tablespoon of mixture, squidge well together and roll into a ball, sprinkle sesame seeds over them if using.

  •  Heat the oil in a heavy based pan, once hot, fry the falafels for about 3-4 minutes, turning to ensure they brown all the way round.

  •  Drain on kitchen paper and serve.