Tag: Dairy Free

Air Fryer Falafel

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I used to work at King’s College London as a postdoctoral researcher and there was this little falafel stall just around the corner which would be mine and my colleagues go to spot when we were treating ourselves to lunch out (or running back to the metabolic research unit!).

These falafel are a nod to those which I used to have more frequently than I would like to admit, but I’ve put a healthy twist on them by cooking them in the air fryer, making no deep fat frying. This helps to reduce the overall fat of the falafel, as well as using extra virgin olive oil, which is a healthy fat which probably wasn’t the oil used for frying at the stall.

Makes 24 falafel

Ingredients

  • 250g dried chickpeas, soaked for at least 8 hours in cold water
  • 1 large red onion
  • 45g flat-leaf parsley
  • 20g dill
  • 30g coriander
  • Green chillis to taste (optional)
  • 1 tbsp ground cumin
  • 1 tbsp cumin seeds
  • 1/2 tsp salt
  • 1/2 tsp bicarbonate of soda
  • 2-3 heaped tablespoons of gram flour
  • 30g sesame seeds
  • 3 tbsp extra virgin olive oil

Method

  1. Add the soaked chickpeas, onion, herbs, spices, salt and bicarbonate of soda to a blender and pulse till everything is finely chopped and combined.
  2. Mix in the gram flour to get a consistency that is still wet, but just holds together when gently pressed.
  3. Rest in the fridge for 30 minutes.
  4. Using a 2 tbsp measure, create little pucks of the mixture and gently top with sesame seeds on each of the flat sides.
  5. Place each falafel onto a non-stick baking tray (or line with baking parchment) leaving a 1cm gap between them.
  6. Brush with olive oil on the top and bake in the air fryer* for 15 minutes, flipping halfway through.
  7. Serve hot and crispy!

*option to bake in an oven set to 200°C fan for 15-20 minutes

Air Fryer Falafel

Per serving (4 falafel): 280kcal/ 12g fat/ 1.7g saturated fat/ 24g carbohydrates/ 11g fibre/ 13g protein

Spiced Butternut Squash & Lentil Soup

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My friend doesn’t like thick soups, which is often the case when using curcubits. This, however, is a very thin soup, which still packs a punch.

Each serving provides you with a third of your daily fibre requirements, making it a great meal choice on cold winter days.

Serves 4

Ingredients

  • 1 large red onion, roughly chopped
  • 2.5 tbsp extra virgin olive oil
  • 2 cloves of garlic, roughly chopped
  • 1 tbsp cumin seeds
  • 650g pumpkin, skin on and roughly diced, seeds reserved
  • 100g red lentils
  • 1/2 tsp salt
  • 1/2 tsp white pepper
  • 1 tsp ground turmeric
  • 15g fresh coriander

Method

  • Gently fry the onion and 2 tbsp oil in a large pan till soft and translucent. Add the garlic and cook for a further 2 minutes.
  • Add the cumin seeds and cook till fragrant before adding in the butternut squash and lentils with 1 litre of boiling water.
  • Allow to simmer for 20 minutes till the lentils and squash are cooked through and soft.
  • Meanwhile, coat the squash seeds with the remaining 1/2 tbsp extra virgin olive oil and roast in an oven set to 180°C fan for 12 minutes, or 6-8 minutes in an air fryer.
  • Blend till smooth, seasoning with the remaining spice and serve with the crispy seeds and coriander leaves.
Spiced Butternut Squash and Lentil Soup

Per serving: 302kcal/ 13g fat/ 2.0g saturated fat/ 29g carbohydrates/ 10g fibre/ 13g protein

Sourdough Blueberry Bagels

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Blueberry sourdough bagels. Just a small amount of work and you will have the most delicious bagels – chewy crusts with a soft centre, filled with sweet and tangy blueberries which you know will do you good.

If you can’t find freeze-dried blueberries you can leave these out. Most shop-bought dried blueberries are sweetened with fruit juice and therefore won’t work as a replacement.

Makes 9 bagels

Ingredients

  • 200g frozen blueberries
  • 40g caster sugar
  • 150g active starter, refreshed 10-12 hours before
  • 500g bread flour
  • 8g salt
  • 75g freeze-dried blueberries (optional)
  • 20g molasses (to make vegan) or honey
  • Rice flour for dusting

Method

  1. Add the frozen blueberries to a large mixing bowl and pour over 200ml of boiling water. Allow the blueberries to thaw for 5 minutes.
  2. Add the caster sugar and sourdough starter and mix.
  3. Add the flour and salt, and mix in the bowl by hand for around 5 minutes before transferring to the work surface and kneading for a further 5 minutes. It will be sticky but keep working it.
  4. Transfer back to the mixing bowl, cover and rest for 1 hour.
  5. Top the dough back onto the work surface and knead for 1-2 minutes, adding the freeze-dried blueberries if using. Cover and prove at room temperature for 3 hours.
  6. Divide the dough into 9 equal portions around 125g and shape into a tight ball, using rice flour to stop them from sticking. Allow to rest for 30 minutes.
  7. Pinch the centre of each ball with your thumb and index finger, creating a hole. Then using both index fingers spin the dough around to create a bagel shape. Cover and rest in the fridge overnight, or for at least 8 hours.
  8. The next day, set the oven to 220°C fan, bring a large pan of water to a boil, and add the molasses.
  9. Boil each bagel for 30 seconds on each side before removing onto a wire cooling rack.
  10. Bake on a lined tray for 18-20 minutes, till golden brown and nicely puffed up.
  11. Delicious served with your favourite cream cheese and extra berries.
Sourdough Blueberry Bagels
Sourdough Blueberry Bagels
Sourdough Blueberry Bagels
Delicious served with fresh berries for further added phytochemicals

Chocolate Courgette Cake

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Chocolate Courgette Cake

This cake secretly hides 2 courgettes in it, and you almost can’t tell bar the few flecks of green and yellow here and there. The courgette helps the cake stay moist, and it is in ways close to the texture of a brownie, but it also happens to be egg and dairy-free, meaning it’s suitable for those following a full plant-based diet.

Makes 16 pieces

Ingredients

  • 2 courgettes grated (approximately 325-360g)
  • 150g caster sugar
  • 120g vegetable oil (I used extra virgin olive oil)
  • 60g plant-based milk (I used unsweetened soya)
  • Juice of half a lemon (15ml)
  • 200g wholemeal plain flour
  • 60 cocoa powder
  • 1 tsp baking powder
  • 1/2 tsp bicarbonate of soda
  • 150g dark chocolate chips

Method

  • Mix the courgettes, caster sugar, vegetable oil, plant-based milk and lemon juice together in a large bowl.
  • In a separate bowl mix the flour, cocoa powder, baking powder and bicarb together to evenly distribute.
  • Combine the dry ingredients into the wet, mixing well with the addition of 2/3 of the chocolate chips.
  • Spread out into a lined baking time approximately 25cmx25cm, top with the remaining chocolate chops, and bake for 25-30 minutes in an oven preheated to 160°C fan/ 180°C convection.
  • Allow to cool on a rack before slicing.

If you are feeling more decadent, this cake is delicious served with a scoop of vanilla ice cream!

Chocolate Courgette Cake with Ice Cream

Per serving: 220kcal/ 13g fat/ 4.0g saturated fat/ 21g carbohydrates/ 3.6g fibre/ 3.6g protein

Tofu Pasta Bake

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The Summer holidays are upon us, and I’m sure we’ll all be in need of inspiration for family friendly recipes! 

I created this recipe for baby and child nutritionist Charlotte Stirling-Reed and it is an absolute winner. It’s really easy to prepare – all in one dish, filled with nutrition and flavour with no added salt making it the perfect family-friendly recipe!

Serves a family of 4

Ingredients

  • 2 tbsp mixed chopped fresh or frozen herbs e.g. basil, sage, oregano, thyme OR 1.5 tsp dried mixed herbs
  • 3 garlic cloves, grated OR 1 tsp dried garlic powder
  • 250g orzo or other short pasta with a cooking time of around 12 minutes
  • 400g chopped cherry tomatoes* OR 1 400g tin of chopped tomatoes
  • 1 red onion sliced** OR 120g frozen chopped onion
  • 2 tbsp extra virgin olive oil
  • 1 block of soft set (silken) tofu (350g)
  • 1 tbsp nutritional yeast
  • 1 tsp basil (fresh or frozen)

Method

  1. Preheat the oven to 160°C fan/180°C convection.
  2. Mix the onion and olive oil together in a separate bowl.
  3. Add the mixed herbs, garlic and orzo to a large ovenproof dish with 500ml boiling water and mix to evenly distribute.
  4. Add the tomatoes over the top, the tofu in the centre and spread the onions out around the tofu.
  5. Bake in the oven for 45 minutes.
  6. Once cooked through add the nutritional yeast, extra basil and mix everything together before serving.
Tofu Pasta Bake

*For small babies and children cut the tomatoes into quarters

**For small babies and children cut the onion into small squares 

Smoked Mackerel Potato Salad

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Smoked Mackerel Potato Salad

This potato salad is for all those mayonnaise haters out there! I’m using lemon juice, extra virgin olive oil and Dijon mustard as the base of the sauce, and keeping it light by using a load of chopped herbs, capers and gherkins.

Cooking and cooling potatoes allows for the starch to retrograde into something called resistant starch. Our bodies are not able to digest this type of starch, but instead, it helps to feed the microbiota living inside your digestive tract.

Serves 2 as a main, or 4 as a side dish

Ingredients

  • 500g new potatoes
  • 200g asparagus, trimmed and cut into short lengths
  • Juice of 1 lemon
  • 2 tbsp extra virgin olive oil
  • 1 heaped tablespoon of Dijon mustard
  • 40g flat-leaf parsley, finely chopped
  • 20g dill, finely chopped
  • 20g chives, finely chopped
  • 1 heaped tablespoon of capers, drained and roughly chopped
  • 2-3 gherkins, chopped
  • 1 packet smoked mackerel, skin removed and roughly flaked

Method

  • Boil the potatoes for around 15 minutes untill cooked through, adding the asparagus in for the last minute of cooking.
  • Meanwhile, prepare the sauce by mixing the lemon juice, olive oil, Dijon mustard, herbs, capers and gherkins together.
  • Drain the potatoes and asparagus and add to the sauce, mixing while hot.
  • Serve with flaked smoked mackerel over the top.
Smoked Mackerel Potato Salad
Smoked Mackerel Potato Salad

10 Minute Sesame Udon Noodles

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10 minute sesame noodles

This is my perfect working from home lunch when I have have 10 minutes to cook something. I want it to be nutritious but quick, and this is the perfect meal for that. You can sub the vegetables with what you have, but I always have frozen edamame beans in the freezer ready for a quick snack or meal. They’re a great source of plant-based protein, really affordable and conveniently shelled in the pack so you can just add them to whatever you’re cooking for the last minute or two.

Serves 2

Ingredients

  • 1 garlic clove, minced
  • 1/2″ piece of ginger, minced
  • 3 tbsp tahini
  • 1 tbsp mirin
  • 1 tsp soy sauce
  • 1 tsp sake
  • 2 packs of udon noodles
  • 160g choi sum
  • 160g edamame beans
  • 3 spring onions, finely sliced
  • 2 sheets nori, cut into thin strips
  • 1 tsp sesame seeds

Method

  • Cook the udon noodles according to the packet instructions, adding the veg in for the last minute of cooking.
  • Meanwhile make the sauce by combining the garlic, ginger, tahini, mirin, soy sauce and sake together.
  • Toss the cooked noodles in the sauce to evenly coat, adding some cooking water to get a smooth sauce consistency to your liking, and add the veg, garnishing with the spring onion, nori and sesame seeds.
10 minute sesame noodles
10 minute sesame noodles

Per serving: 511kcal/ 23g fat/ 3g saturated fat/ 48g carbohydrates/ 11g fibre/ 21g protein

Mushrooms & Spinach on Toast

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Mushrooms on Toast

The Easiest Bank Holiday Brunching that’s perfect for my savoury tooth. It would also make the perfect light dinner, or post-gym meal thanks to the combination of carbohydrates, protein, and healthy monounsaturated fats in this dish.

Serves 1

Ingredients

  • 200g mixed mushrooms, roughly torn or chopped
  • 2 tbsp extra virgin olive oil
  • 1 clove of garlic, finely grated
  • 80g baby leaf spinach
  • 1 slice of sourdough
  • 2 eggs

Method

  • Heat a pan with half the olive oil. Tear the mushrooms into the pan and cook for 5-10 minutes till golden and crisp on some of the edges
  • Add the garlic and spinach, cooking till just wilted
  • Meanwhile toast your bread with some olive oil and poach your eggs to your liking. I cooked mine for 4 minutes to get a runny yolk
  • Stack the mushrooms and spinach on the toast and top with the soft poached eggs. Enjoy immediately
Mushrooms on Toast
Mushrooms on Toast

Wild Garlic Chicken Slaw Sandwich

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I couldn’t get the thought of this sandwich out of my head, so I had to make it! I thought the green of the wild garlic running through the mayonnaise would be much brighter, but I do love the way the purple and orange colours of the slaw still shine through.

If you don’t eat meat this would be delicious with some crushed chickpeas, or some slices of tofu crisped up in a pan or in the oven.

For the mayo

  • 1 egg yolk
  • 1 tsp dijon mustard
  • Juice of half a large lemon
  • 100ml extra virgin olive oil
  • 50g wild garlic, roughly chopped

For the slaw filling

  • 1/2 an onion, finely sliced
  • 100g red cabbage, finely sliced
  • 1 large carrot, finely sliced
  • 2 chicken thighs, cooked, cooled and torn into strips

Method

  • Make the mayo by adding the egg yolk, mustard, lemon and around 25ml oil and mix together using an emersion blender. Slowly add the remaining oil to make a thick emulsion. Add the wild garlic and blend in.
  • Mix the slaw ingredients together with 2/3 of the mayo and then layer thickly into slices of sourdough to make 2 deep-filled sandwiches.
  • Wrap the sandwiches in paper to hold while you cut them in half.
Chicken Slaw Sandwich

Wild Garlic Hummus

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I’ve had a few requests for some wild garlic recipes which are easy, so I’ve made this Wild Garlic Hummus which couldn’t be simpler for anyone wanted to use wild garlic which has arrived in their weekly veg delivery box. You can choose how much wild garlic you want to use, and obviously the more you use, the greener it will be as well as the stronger the garlic taste – you can always add more!

Ingredients

  • 50-100g wild garlic
  • 1 tin of chickpeas
  • Juice of 1-2 lemons
  • 50g tahini
  • 2tbsp extra virgin olive oil

Method

  • Add everything to a blender and blend to a desireable consistency, adding extra lemon juice of olive oil where needed.
  • Serve with your favourite crudités, bread, crackers, storing any leftovers in an airtight container in the fridge for up to 7 days.
Wild Garlic Hummus

Wild Garlic Hummus

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I’ve had a few requests for some wild garlic recipes which are easy, so I’ve made this Wild Garlic Hummus which couldn’t be simpler for anyone wanted to use wild garlic which has arrived in their weekly veg delivery box. You can choose how much wild garlic you want to use, and obviously the more you use, the greener it will be as well as the stronger the garlic taste – you can always add more!

Ingredients

  • 50-100g wild garlic
  • 1 tin of chickpeas
  • Juice of 1-2 lemons
  • 50g tahini
  • 2tbsp extra virgin olive oil

Method

  • Add everything to a blender and blend to a desirable consistency, adding extra lemon juice or olive oil where needed.
  • Serve with your favourite crudités, bread, crackers, storing any leftovers in an airtight container in the fridge for up to 7 days.
Wild Garlic Hummus

Roasted Harissa Cauliflower and Chickpea Traybake with Herbed Spelt

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Using my principles of sustainable nutrition, here is a delicious recipe incorporating using more of the food we grow and reducing food waste, eating more plant-based proteins, cooking in bulk, and diversifying the foods we grow and eat. Added all together each serving of my Roasted Harissa Cauliflower and Chickpea Traybake with Herbed Spelt provides you with a whopping 19g fibre and 22g plant-based protein.

Serves 6

Ingredients

  • 1 large cauliflower head, leaves and all (1.1kg), cut up into chunks, and larger leaves sliced in half through the stem
  • 3 carrots, cut into chunks
  • 2 red onions, cut into wedges
  • 80g harissa paste
  • 2 tsp cumin seeds
  • 3 tbsp extra virgin olive oil
  • 2 tins of chickpeas, drained, rinsed and patted dry
  • 300g spelt
  • 50g flat-leaf parsley, roughly chopped
  • 30g chives, finely sliced
  • 2 tbsp tahini
  • Juice of half a lemon
  • 4 tbsp of pomegranate seeds

Method

  • Preheat the oven to 180°C fan/ 200°C convection while you prep the cauliflower, carrots and onions. Mix these veg together with the harissa paste and 2 tbsp olive oil. Spread out over 2 trays and roast for 20 minutes.
  • Mix the remaining oil and chickpeas together, and add to the trays, mixing the partially cooked veg.
  • Meanwhile, cook the spelt by bringing it to a boil in a large pan of water, and then allow to simmer for 20-30 minutes depending on the type of spelt you have. It should remain al dente in the middle. Once cooked, allow to cool slightly before adding the herbs in.
  • Make a dressing by mixing the tahini and lemon juice together. It will become thick, so thin with water to a consistency of double cream, or your preference.
  • Serve everything together, topped with the tahini dressing and sprinkle with pomegranate seeds over the top.
Harissa Roasted Cauliflower and Chickpea Bake

Per serving: 487kcal/ 10g fat/ 1.4g saturated fat/ 68g carbohydrates/ 19g fibre/ 22g protein