Category: Light Bites & Snacks

Spicy Roasted Pumpkin Seeds

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Still looking for ways to use up your pumpkin this year? I’ve covered using the skin and the flesh, so not it’s time to talk about seeds! I don’t even wash the seeds, contrary to what many other people suggest. This helps keep the recipe as simple as possible, and also means that any pumpkin fibres still attached will soak up any flavours added to them aka flavour bomb!

Pumpkin seeds are full of magnesium, phosphorus, vitamin K and manganese, as well as being a good source of antioxidants. In addition, carving pumpkin seeds are higher in fibre than standard green pumpkin seeds bought from the shop – another win for making your own!

These little seeds make the perfect snack on the go, or alternatively, use them to add textures to soups or salads.

You could roast them plain, but I love the little extra kick from the lemon and cayenne pepper – feel free to use more for a bigger kick, or substitute with chilli powder.

Ingredients

  • 150g pumpkin seeds
  • 1 lemon, zest and juice
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp dried coriander
  • 1/4 tsp cayenne pepper (option to add more for a bigger kick, or use chilli powder)
  • 1/4 tsp white pepper

Method

  • Preheat the oven to 150°C fan/ 160°C convection
  • Mix all the ingredients together and lay them out on a baking tray
  • Bake the seeds for 30-40 minutes, mixing twice during the cooking time, till crispy and you can just hear them start to pop
  • Allow to cool before storing in an airtight container

Golden Pumpkin Risotto

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This is the perfect way to use up any pumpkin scraps you may have from Halloween carving! I’ve paired it with some carrot for an extra golden beta carotene boost, making the whole dish a gorgeous golden hue.

It is estimated that 14.5 million pumpkins will be wasted in the UK this year. Carving pumpkins are edible, from the skin to the flesh and even the seeds, so why not try to make use of some of the pumpkin scraps once you have carved your jack-o’-lantern. Reducing food waste helps reduce CO2 emissions, which in turn helps our planet.

It’s suitable for a gluten-free diet, just check you’re using suitable stock, or even for baby-led weaning if using a no-added salt stock (for very young babies you may need to blend/mash the rice). Optional to use homemade stock or some herbs and spices to make your own. If you want to make this dish vegan, substitute the butter for a little more oil, and the parmesan for some nutritional yeast.

Serves 4

Ingredients

  • 700ml stock
  • 100g pumpkin scraps such as inners or carving off-cuts
  • 100g carrots, roughly diced
  • 200g pumpkin, cut into cubes
  • 1/2 tsp extra virgin olive oil
  • 2-3 sprigs of sage, leaves removed
  • 1 large onion, finely diced
  • 1 tbsp extra virgin olive oil
  • 2 garlic cloves
  • 20g butter (use extra oil if making vegan)
  • 200g risotto rice
  • 150ml white wine (option to use extra stock)
  • 40g parmesan, grated

Method

  • Start by making the pumpkin stock by adding the pumpkin scraps, carrot and stock to a saucepan. Bring to the boil and simmer for 20 minutes till the pumpkin and carrots are cooked through. Blend till smooth and keep on a low heat.
  • Meanwhile, preheat the oven to 180°C fan/ 200°C convection. Add the pumpkin cubes to a baking tray and mix with 1/2 tbsp olive oil. Bake for 25 minutes, turning halfway through. Add the sage leaves and bake for a further 5 minutes.
  • While the pumpkin is roasting, take a large pan and gently cook the onions in the remaining oil till soft and translucent.
  • Add the garlic and cook for 1 minute before adding the butter.
  • Add the rice and toast for 2-3 minutes till fragrant. Add the white wine and stir.
  • Slowly add the stock, stirring the risotto continuously. As the stock is absorbed add more. If you run out of stock use boiled water to allow the rice to cook through so it has a little bite in the centre.
  • Remove the risotto from the heat and add the parmesan and 1/2 the toasted sage leaves. Season with pepper to taste.
  • Serve with the roasted pumpkin and remaining sage leaves over the top.

Per serving: 417kcal/ 15.0g fat/ 5.9g saturated fat/ 52g carbohydrates/ 5.3g fibre/ 9.2g protein

Roasted Pumpkin and Cannellini Soup

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This easy soup also doubles up as an easy pasta sauce – win win! It’s naturally vegan if using a suitable stock powder, and if you use a no added salt stock cube it is suitable for babies and toddlers.

Serves 6

Ingredients

  • 600g pumpkin, skin on and cubed
  • 2 large onions, cut into 8ths
  • 2 sticks of celery, chopped
  • 1 tin of cannellini beans
  • 4 garlic cloves, skin left on
  • 2 tbsp extra virgin olive oil
  • 700ml no added salt stock
  • 100ml boiling water
  • 20g pumpkin seeds, finely chopped if serving to young babies

Method

  • Add the pumpkin, onion, celery, beans, garlic and olive oil to a large roasting tray.
  • Mix well before roasting in a preheated oven set to 180°C fan/ 200°C convection, stirring halfway through.
  • Once cooked, remove the garlic from its skin.
  • Bring the stock up to the boil and add the roasted vegetables, deglazing the roasting tin with 100ml boiling water.
  • Bring the mixture back up to a boil before blending till smooth.
  • Serve with a sprinkle of pumpkin seeds.

Option to serve as a pasta sauce by stirring through freshly cooked pasta. Delicious with a sprinkle of nutritional yeast which is a great source of B vitamins and zinc.

Serve as soup, pasta or baby-led weaning pasta finger food

Per serving of soup: 175kcal/ 8.5g fat/ 1.3g saturated fat/ 17.0g carbohydrates/ 6.0g fibre/ 4.8g protein

Bakewell Breakfast Bar

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Get a head start on the week by whipping up a batch of my Bakewell Breakfast Bars. Naturally sweetened using dates and cherries, these bars contain no added sugar. They also pack some wholesome goodness in the form of oats and wholemeal flour meaning they contain 5.5g of fibre per bar as well as some healthy fats from the seeds and nuts.

If you don’t have cherries you can substitute in other dried fruits such as apricots, raisins, sultanas or even blueberries – just watch out that the dried fruits don’t contain added sweeteners such as glucose or apple juice. You can also swap the almonds and almond butter for other nuts or nut butter, or top with coconut chips.

These are great for on-the-go in the morning or as an afternoon snack. Keep in an airtight Tupperware container for 4-5 days or alternatively freeze them for longer-term storage.

Makes 9 squares

Ingredients

  • 100g pitted dates
  • 25g linseeds
  • 60g dried unsweetened cherries
  • 50g skin-on almonds
  • 75g butter or vegan butter
  • 25g almond butter
  • 100g wholemeal flour
  • 100g oats
  • 15g sliced almonds

Method

  • Preheat the oven to 180°C and line a 25x25cm baking tin with baking parchment.
  • Soak the pitted dates in 50ml boiling water and the linseeds in 50ml tap water for 5 minutes.
  • Meanwhile, roughly chop the almonds and cherries by hand or using a food processor. If using a food processor remove once chopped.
  • After the dates have soaked for 5 minutes transfer them to the food processor and blitz to a paste*
  • Add the butter, almond butter and soaked linseeds with the water and blend together.
  • Add the flour to form a sticky dough.
  • Add the oats and chopped almonds and cherries and pulse until it just comes together. If you want a smoother consistency pulse for longer.
  • Press into the lined tin and top with flaked almonds before baking for 20 minutes.
  • Remove from the oven and allow to cool before slicing.
Bakewell Breakfast Bars

Tomato Salsa

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This bright and refreshing salsa can be loaded onto a stack of nachos, or used as a dip. It’s really easy to make but definitely best eaten on the same day as it is made. You can increase the spice level to your own taste, and keep it mild by leaving the fresh chilli out and just using a few jalapeños instead.

Serves 4

Ingredients

  • 1/2 a red onion, finely diced
  • 1/2 a chilli (or to taste), finely sliced
  • 2 large tomatoes, deseeded
  • 5-6 pickled jalapenos (or to taste)
  • 1/2 a bunch of coriander
  • 1 lime
  • 2 tsp extra virgin olive oil

Method

  • In a large pestle and mortar, add the onion, chilli and a pinch of salt. Pound till the onions and chilli are half turned into a paste.
  • Dice the tomatoes and roughly chop the jalapenos and coriander. Add to the onion mix with the olive oil and juice of half a lime.
  • Mix together and check the seasoning, adding more lime juice or coriander to your taste.
  • Serve with chips or vegetable crudites

Create the perfect dip selection by also making some guacamole and some easy refried beans.

Guacamole

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Super simple to make, and the best crowd-pleaser. You can simply serve it as a dip for your tortilla chips, or try adding this to your next burrito to take it to the next levels!

Serves 4

Ingredients

  • 1/2 a red onion, finely diced
  • 1/2 a chilli (or to taste), finely sliced
  • 2 medium avocados, or 3 small
  • 1-2 limes
  • 1 large tomato, deseeded
  • 1/2 a bunch of coriander

Method

  • In a large pestle and mortar, add the onion, chilli and a pinch of salt. Pound till the onions and chilli are half turned into a paste.
  • Peel and roughly dice the avocado, and add to the onion mix with the juice of 1 lime. Lightly pound till you have the desired texture; I like my guacamole with large chunks of avocado.
  • Dice the tomato and roughly chop the coriander. Add to the avocado and mix together. Taste and add more lime juice if needed.
  • Serve with chips or vegetable crudites

Create the perfect dip selection by also making some tomato salsa and some easy refried beans.

Chargrilled Vegetable, Feta and Bulgar Wheat Salad

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The perfect side to go with your barbecue – delicious with all meats, fish or halloumi, or serve with a tin of chickpeas for a non-barbecue option should it be raining. Again.

Serve 4

Ingredients

  • 200g bulgar wheat
  • 1 aubergine
  • 1 pepper
  • 1 courgette
  • 1 large onion
  • 2 tbsp extra virgin olive oil
  • 1/2 bunch chives
  • 1/2 bunch mint
  • 2 lemons
  • 150g feta cheese
  • 80g pomegranate seeds

Method

  • Cook the bulgar wheat by adding to a large dish and pouring 220ml boiling water over the top. Cover and leave to steam for 5-10 minutes before fluffing with a form.
  • Meanwhile, chop all aubergine, pepper, courgette and onion into large chunks and coat with 1 tbsp olive oil.
  • Heat a griddle pan, and once hot cook the vegetable in batched till deeply marked with dark lines.
  • Chop the herbs, juice the lemon and mix into the bulgar wheat.
  • Once cooked, add the vegetables, crumble the feta in.
  • Serve in a large bowl with pomegranate seeds scattered over the top.

Per serving: 289kcal/ 11g fat/ 7.0g saturated fat/ 31.2g carbohydrates/ 7.8g fibre/ 13.8g protein

Pineapple, Lime and Coconut Ice Lollies

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Feeling hot in this heatwave? Me too! So here’s one of my fun ways to help you keep cool this summer, and the good news is it’s good for you! Blended fruits with coconut milk make the perfect frozen popsicles. You could play around with the flavour combinations, but for me this is the summery flavour I’ve been craving to quench my thirst!

I’ve used a dairy free coconut milk alternative, but you could keep it vegan by using coconut milk from a tin. This might just make the popsicles a little creamier, so if you want to keep them as light and refreshing as possible, try the milk alternative drink.

These are suitable for all ages, including kids and younger children (they may like a little less lime so it’s not quite so sharp on the tastebuds), why not make a batch for the whole family to enjoy on a hot day.

Makes 6 100ml popsicles

Ingredients

  • 300g fresh or frozen pineapple
  • 250ml coconut milk alternative
  • Zest and juice of 2 limes

Method

  • Put the ingredients into a blender and blend till smooth.
  • Pour into your popsicle moulds and freeze for at least 8 hours.
  • Enjoy!
Pineapple, Lime & Coconut Popsicles

Per ice lolly : 43kcal/ 0.8g fat/ 0.5g saturated fat/ 8.8g carbohydrates/ 0.8g fibre/ 0.5g protein

Sweet Potato and Black Bean Quesadillas

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Delicious quesadillas packed full of plant-based protein from the black beans. Leave the skins on the sweet potatoes to maximise fibre content (over 17g per portion of quesadillas even before you’ve added the sides!) and reduce food waste.

Serves 3

Ingredients

  • 2-3 sweet potatoes (total 300g), cut into 1/2 inch cubes with the skin on
  • 1 tsp smoked paprika
  • 1 tsp extra virgin olive oil
  • 1 onion, diced
  • 2 garlic cloves, finely chopped
  • 1 tin of black beans, drained and rinsed
  • 1 handful of coriander, roughly chopped
  • 1 tsp dried oregano
  • 1 tsp ground white pepper
  • 100g cheese such as Cheddar cheese (I have used a lighter cheddar to keep saturated fats lower), garted
  • 3 wholemeal tortilla wraps
  • 1 tbsp extra virgin olive oil

To serve

  • Pickled onions
  • Soured cream
  • Jalapeños
  • Avocado
  • Tomato salsa

Method

  • Preheat the oven to 180°C fan.
  • Toss the sweet potato in the smoked paprika. Roast on a large baking tray for 15-20 minutes till soft. Once removed set the oven temperature to 200°C fan.
  • Meanwhile, gently fry the onion in 1tsp olive oil for 10 minutes till soft and translucent. Add the garlic and fry for a further 5 minutes.
  • In a large bowl, half mash the black beans before adding the onion mixture, sweet potatoes, oregano, white pepper and coriander. Mix together, lightly mashing the potatoes.
  • Take 1 tortilla wrap and brush with olive oil. Flip the tortilla wrap over and fill with 1/3 of the sweet potato mixture over one half of the wrap. Top with 1/3 of the cheese. Repeat with the remaining wraps and mixture.
  • Place the filled wraps onto the baking sheet used to cook the potatoes, and top with a second baking sheet.
  • Bake for 12-15 minutes till golden brown.
  • Serve cut into triangles with your choice of toppings.

Per quesadilla : 539kcal/ 18.1g fat/ 7.4g saturated fat/ 61.6g carbohydrates/ 17.5g fibre/ 24.5g protein

Onion and Purple Carrot Bhajis

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Easy oven baked bhajis mean no stress about deep fat frying. Simply pop into the oven, turn half way through and Bob’s your uncle. Delicious served with my quick raita.

You could of course make this with standard orange carrots, or whatever colour you desire, but I just love the deep purple pops of colour when you break open each bhaji.

To make this dish completely vegan, use a plant-based yoghurt alternative. Just be sure to make sure it is the unsweetened variety.

Makes 6 large bhajis

Ingredients

  • 2 large onions, very finely sliced (around 200g)
  • 2 large purple carrot, grated (around 100g)
  • 2 cloves of garlic, minced
  • 1″ fresh ginger, minced
  • 20 curry leaves
  • 1 tsp cumin seeds
  • 1 tsp nigella seeds
  • 1/2 tsp ground chilli (optional)
  • Juice of 1 lemon
  • 150g gram flour
  • 2 tbsp rapeseed oil

For the raita

  • 150g yoghurt of choice
  • 3″ cucumber, grated
  • 1 small garlic clove, minced
  • 1 sprig of mint, finely sliced
  • Handful of coriander leaves, finely sliced
  • Squeeze of lemon

Method

  • Preheat the oven to 200°C fan/ 200°C convection
  • Add the oil to a large heavy-bottomed pan and place in the oven to preheat.
  • Mix the onions, carrot, spices and gram flour together in a bowl with 80ml cold water. The mixture should be sticky without being too dry or wet. If needed add a little more flour or water to get a thick consistency which coats all the vegetables.
  • Divide the mixture into 6 rounds.
  • Add the bhajis to the hot pan.
  • Cook for 10 minutes before flipping and cooking for a further 10-12 minutes till golden brown and crispy.
  • Remove and allow to drain on a piece of kitchen towel.
  • Meanwhile, place the grated cucumber into a clean tea towel and squeeze out all the excess moisture.
  • Add to a bowl with all the remaining raita ingredients and mix.

Sheep’s Cheese and Wild Garlic Scones

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Seasonal savoury scones. If you can’t get wild garlic, or it’s our of season, substitute with chives, spring onions, or spinach with a small clove of grated garlic.

Don’t like sheep’s cheese? Whatever cheese you like would be suitable as long as it is medium-hard e.g. Gruyere, Manchego, Cheddar, Wensleydale, Goat’s etc

Makes 9 scones

Ingredients

  • 125g plain wholemeal flour
  • 125g plain flour
  • 1 tsp baking powder
  • 50g butter, cold, cut into small cubes
  • 125g hard sheep’s cheese, grated
  • 30g wild garlic, roughly chopped
  • 1 egg
  • Approximately 140ml semi-skimmed milk

Method

  • Preheat the oven to 220°C/ 200°C fan
  • Add the flours, baking powder and butter to a large mixing bowl. Mix the butter into the flour using your fingertips till it resembles breadcrumbs.
  • Mix 100g of the cheese in, reserving 25g, and all the wild garlic.
  • Crack the egg into a measuring jug and top the volume up to 200ml of liquid with milk. Mix.
  • Add the egg mixture to the dry ingredients – you may not need it all so hold back around 20ml – and mix to form a soft but sticky dough.
  • Turn out onto a floured surface and knead for 30 seconds till it comes together.
  • Roll out to 2.5cm (1 inch) thick and using a 6-7cm cutter, cut rounds of the mixture out, dredging the cutter with flour between each cut to keep the sides clean.
  • Reroll any remaining dough.
  • Place the scones onto a lined baking tray, brush the top with any remaining egg milk mixture and top with the remaining cheese. Bake for 15 minutes till risen and golden brown.
  • Transfer onto a wire rack.
  • Allow to cool completely before storing in an airtight container for up to 3 days or freezing for up to 3 months.

Per scone*: 205kcal/ 10.1g fat/ 6.0g saturated fat/ 20.8g carbohydrates/ 2.4g fibre/ 7.2g protein

*Analysis done using chive nutritional information.

Cauliflower & Broccoli Macaroni Bites

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When cauliflower cheese and macaroni cheese collide.

I made this recipe for child nutritionist Charlotte Stirling-Reed. She loved the idea of these muffins for baby led weaning. For more information on this topic head to her website.

Makes approximately 15 muffins

Ingredients

  • 180g macaroni – I have used a high fibre variety
  • 150g broccoli, cut into small florets
  • 150g cauliflower, cut into small florets
  • 40g butter
  • 45g plain flour
  • 600ml milk*
  • 1 tsp English mustard (optional)
  • 120g reduced fat cheddar cheese*, grated
  • Pepper to taste
  • 1 egg
  • Oil for greasing OR muffin cases

Method

  • Preheat the oven to 180°C fan/ 200°C convection
  • Bring a large pan of water to boil. Cook the macaroni according to packet instructions, and steam the cauliflower and broccoli over the top of the pasta as it cooks.
  • Meanwhile, melt the butter in a saucepan and add the flour.
  • Slowly add in the milk a quarter at a time, stirring to prevent any lumps.
  • Option to add 1 teaspoon of English mustard.
  • Add half the grated cheese to the mix and allow to melt. Season with pepper to taste
  • Once the pasta is cooked, drain and stir into the sauce with the cauliflower and broccoli.
  • Add the egg and mix.
  • Line a muffin tray with cases, or lightly grease a non-stick tray. Fill each hole with mixture (2-3 spoonful’s).
  • Top with the reaming half of cheese.
  • Bake in the oven for 18-20 minutes till golden brown.
  • Allow to cool completely in trays before removing unless in muffin cases, in which case you can remove after 5 minutes.

Suitable for freezing as easy grab and go options. Can be served cold, microwaved or oven heated.

*For children aged 2 and under use full fat dairy products including cheeses.

If you need an egg-free option you can omit the egg, but you will need to completely cool the bites in the tray and the chill them in the fridge before removing them so they can set in shape.

If you’re more of a traditionalist, you can make standard macaroni cheese by leaving the egg out and placing the mixture in an ovenproof dish. Simply top with the remaining half of cheese and bake in an oven set to 180°C fan for 25 minutes till golden brown and bubbling. You could also prep this dish ahead of time, pop it in the fridge and then bake for an easy mid-week meal for the family.

Per bite: 126kcal/ 5.2g fat/ 3.1g saturated fat/ 12.7g carbohydrates/ 2.2g fibre/ 6.2g protein