Tag: seasonal

3 Ingredient Snickers Bars (aka Reindeer Poops)

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As someone who is allergic to most nuts, I’ve never had a Snickers bar, but I have heard they are filled with crunchy peanuts, sweet caramel and coated in chocolate. I’ve not got a very sweet tooth, so I’m subbing in dark chocolate for milk, adding extra plant polyphenols which my gut will love. It’s also got the benefit of fibre from the naturally sweet and caramel-like date, and the crunchy almond butter has been blended with the skins on for even more fibre benefit, as these are the nuts I’m not allergic to.

All in all, this is a really easy recipe which will help to satisfy your sweet tooth when you might normally reach for a shop-bought version. Make a larger batch and keep them in an airtight container, if they last that long!

Serves 5

Ingredients

  • 5 Medjool dates, pitted and split down one side
  • 5 tsp crunchy almond butter (or any other nut butter of choice)
  • 100g dark chocolate, melted

Method

  • Add a teaspoon of nut butter to the middle of the date and close as best you can
  • Roll the stuffed date in the melted chocolate, getting an even coating over the whole surface
  • Allow to set on baking parchment for around 30 minutes
  • Enjoy straight away, or store in an airtight Tupperware for up to 2 weeks
Reindeer Poops

Per serving: 257kcal/ 15g fat/ 5.5g saturated fat/ 24g carbohydrates/ 4.4g fibre/ 4.6g protein

Kuri Squash Frittata

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Serves 6 as a lighter meal that is still high in protein.

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 large red onion, sliced
  • 1/2 Kuri squash (350g), skin on and thinly sliced
  • 100g baby leaf spinach
  • 9 eggs
  • 100ml milk
  • 150g reduced fat feta cheese

Method

  • In a frying pan cook the onion for 2 minutes with the olive oil before adding in the squash and cooking for 5 minutes.
  • Add the spinach and allow it to wilt.
  • Whisk the eggs and milk, adding two-thirds of the feta before seasoning with pepper to taste.
  • Line a baking tin with parchment paper and add the cooked vegetables.
  • Pour over the egg mixture and scatter the remaining feta over the top.
  • Bake in a preheated oven set to 180°C fan/ 200°C convection for 22-25 minutes till golden brown and set.
  • Delicious served with a side salad.
Squash Frittata

Per serving: 241kcal/ 15g fat/ 4.8g saturated fat/ 7.9g carbohydrates/ 1.6*g fibre/ 18g protein

*Analysis completed with peeled butternut squash. Leaving the skin on the squash will help to increase the fibre content of this dish.

Roasted Squash & Beetroot Wholegrain Cous Cous Salad

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Any squash variety will work here, I’ve used Kuri and Crown Prince, but Butternut, Table or Delicia would also work well here. If you can’t find giant wholegrain cous cous you can use standard wholegrain cous cous which only require rehydrating in 110% boiling water.

Serves 3

Ingredients

  • 400g squash, skin on, cubed
  • 1 large onion, sliced into wedges
  • 2-3 beetroot (300g), peeled and cut into cubes
  • 3 tbsp extra virgin olive oil
  • 150g giant wholegrain cous cous
  • 1 heaped tablespoon djion mustard
  • 1 tbsp red wine vinegar
  • 200g salad leaves e.g. rocket, baby leaf spinach or watercress
  • 90g goats cheese

Method

  1. Mix the squash, onion and beetroot together with 1 tbsp olive oil. Roast in a preheated oven set to 180°C fan.
  2. Meanwhile cook the giant cous cous according to the packet instructions, drain, and add 1/2 tbsp olive oil to stop the grains from sticking together.
  3. Mix the dijon mustard, red wine vinegar and remaining olive oil and pour onto the cous cous while hot and mix to combine.
  4. Add the roasted vegetables, deglazing the pan with a little boiling water, before adding the spinach.
  5. Plate up and top with goats cheese.
Roasted Squash & Beetroot Salad

Per serving: 434kcal/ 24g fat/ 7.7g saturated fat/ 34g carbohydrates/ 9.1g fibre/ 15g 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

Parmigiana Beans

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This whole dish could very easily be made completely in the oven, making it more hands-free.

I used Isle of Wight tomatoes and aubergines which are currently in season, and are more locally produced with fewer air miles, making them more sustainable as part of Sustainable September.

Serves 4

Ingredients

  • 2-3 red onions (300g), diced
  • 3 tbsp extra virgin olive oil
  • 2 aubergine, diced
  • 5 cloves of garlic, finely sliced
  • 1kg tomatoes, roughly chopped
  • 30g basil
  • 570g butterbeans in stock
  • 125g mozzarella
  • 50g Parmigiano Reggiano

Method

  • Preheat the oven to 180°C fan/ 200°C convection.
  • In a large ovenproof dish, cook the onions in the olive oil for 5 minutes over a medium heat before adding the aubergine. Cook for a further 5 minutes before adding the garlic*.
  • Add the tomatoes and transfer to the oven to cook for 30 minutes till the tomatoes have softened.
  • Add the beans with their stock and most of the basil, stir to combine and return to the oven, cooking for a further 10 minutes till the sauce thickens.
  • Scatter the mozzarella over the top with half the Parmigiano Reggiano and return to the oven for 10-15 minutes when the cheese has melted and is golden brown. Scatter with the remaining basil and Parmigiano before serving straight away with thick slices of bread.

*Option to do this step in the oven

Parmigiana Beans

Per serving (excluding bread): 422kcal/ 21g fat/ 8.8g saturated fat/ 28g carbohydrates/ 15g fibre/ 20g protein

Blackberry & Brie Sourdough Toastie

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A really easy toastie recipe with the added nutrition from chia seeds to make the quickest jam ever! The chia seeds soak up any liquid from the crushed blackberries, helping to thicken the juices so it works as a spread for the toastie, whilst adding a little extra fibre and healthy polyunsaturated fats. The sweet sharpness of the seasonal blackberries contrasts perfectly with the creamy brie, and the crunch of the sourdough.

Serves 1

Ingredients

  • 100g blackberries
  • 1 tsp chia seeds
  • 60g brie
  • 2 slices of seeded sourdough
  • 1 tsp honey (optional if the berries are too tart)
  • 1 tbsp extra virgin olive oil

Method

  • Mash the blackberries and chia seed together and leave for 5-10 minutes to thicken.
  • Once the jam is “set” spread it onto slices of sourdough, and top with slices of brie and honey if needed. Sandwich the second piece of bread over the top.
  • Heat a skillet over a low-medium heat and add 1/2 tbsp olive oil. Cook the toastie on one side for 3-5 minutes till golden brown. Brush the second side of bread with the remaining oil before flipping and cooking.
  • Serve immediately.
Blackberry & Brie Toastie

Per serving: 764kcal/ 41g fat/ 14g saturated fat/ 66g carbohydrates/ 9.3g fibre/ 27g protein

Courgette Pasta Bake 3 Ways

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I was asked for a recipe that could be batch-cooked and frozen down for a baby as part of weaning using a courgette. So here is my Courgette Pasta Bake which can be used 3 different ways: either cook and eat straight away, as meal prep either in the fridge for a few days or the freezer for a few months, or as mini individual pasta muffins which are great for weaning and can be frozen down as individual portions.

I’ve used semi-skimmed milk and a 30% less fat cheddar-style cheese to help keep the saturated fats down, but if you are making food for babies aged 2 and under use full-fat varieties.

I’ve also used a higher-fibre white pasta for extra fibre to help me reach my 30g recommendation for the day.

Makes 6 adult portions

Ingredients

  • 50g butter
  • 60g plain flour
  • 1l milk
  • 1.5tsp English mustard
  • 300g cheddar cheese, grated
  • 4 courgettes (550g total), grated
  • 450g pasta of choice – I used an added fibre variety
  • 2-3 large tomatoes (optional), sliced

Method

  • Set the oven to 180°C fan/ 200°C convection.
  • Melt the butter in a medium-sized saucepan. Add the flour and cook for 1 minute before adding the milk a little at a time, stirring constantly till thick. Add the mustard and half the cheddar cheese and season with pepper to taste.
  • Meanwhile, cook the pasta for 2 minutes less than the packet instructions.
  • Off the heat add the courgette to the sauce and mix in, and once the pasta is cooked, drain, and add to the courgette sauce and mix.
  • Option 1: Pour everything into an ovenproof dish, top with the tomato slices and remaining cheese and cook in the oven for 15-20 minutes till the top is golden brown and bubbling.
  • Option 2: Pour into an ovenproof dish, allow to cool and top with cheese when you are ready to cook. This can be stored in the fridge for up to 5 days, or frozen for up to 3 months.
  • Option 3: Divide the mixture into muffin cases, top with the remaining cheese and bake 15-20 minutes till the top is golden brown and bubbling. You can freeze these as individual portions for a baby – make sure they are piping hot in the middle when reheating in either the oven, air fryer or microwave.

Per serving: 478kcal/ 22g fat/ 13g saturated fat/ 42g carbohydrates/ 4.7g fibre/ 26g protein

Courgette Flower Arancini

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This is a rough recipe, as it’s dependent on several factors:

  • How much risotto you have left over
  • How many courgette flowers you have
  • How much time you want to spend making these!!

In all honesty, these weren’t the easiest recipe I’ve ever made, but I did think they were worth all the extra effort.

Your gut microbes will also love this recipe due to the resistant starch formation in the risotto when it’s left overnight in the fridge.

Ingredients

  • Leftover courgette risotto, stored in the fridge for 24 hours
  • Courgette flowers, male and female
  • Mozzarella (optional, but highly recommended!)
  • Plain flour
  • Eggs
  • Breadcrumbs – I used some stale sourdough focaccia

Method

  • Remove the stamen from the inside of the courgette flowers to make more space inside.
  • Stuff each flower with leftover risotto and optional mozzarella, twisting the ends of the petals to close the end.
  • Dust each flower in flour, egg and breadcrumbs before baking on a lined baking sheet in a preheated oven set to 225°C fan/ 250°C convection.
  • Bake for 12-15 minutes till crispy and golden brown.
Courgette Flower Arancini

Courgette Risotto

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Serves 4

Ingredients

  • 4 courgettes, 2 sliced and 2 grated
  • 3 tbsp extra virgin olive oil
  • 2-3 red onions, finely diced
  • 5 garlic cloves roughly chopped
  • 20g butter
  • 250g risotto rice
  • 250ml dry white wine (optional)
  • 1 vegetable stock cube made up in 600ml boiling water
  • 60g parmesan

Method

  • Fry the sliced courgettes in the olive oil for around 10 minutes, till soft and golden. Remove from the pan and set aside.
  • In the same pan add the onions with a splash of water and cook over a low heat till soft and translucent. Add the garlic in and cook for a further 5 minutes.
  • Add the butter and rice and toast for a few minutes till fragrant before adding the wine and stirring continuously.
  • Add hot stock a few ladles at a time, stirring till the liquid is absorbed before adding more stock in.
  • When the rice is almost cooked al dente, add the grated courgettes in and allow to soften as the risotto finishes cooking.
  • Remove from the heat and stir in the parmesan, and serve topped with the fried courgettes.
Courgette Risotto

Per serving: 486kcal/ 20g fat/ 7.2g saturated fat/ 61g carbohydrates/ 2.9g fibre/ 14g protein

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

Whipped Lemon Ricotta and Basil Courgettes

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This is a great dish to have as a sharing starter in the middle of the table with people dipping chunks of sourdough bread in, scooping up a delicious bite-sized piece of summer.

Serves 4

Ingredients

  • 3 courgettes, around 600g, sliced into rounds about the thickness of a pound coin
  • 2 tbsp extra virgin olive oil
  • 250g ricotta
  • 1 lemon, juice and zest
  • 15g chives, finely sliced
  • 30g flat-leaf parsley, finely chopped
  • 15g basil

To serve

Method

  • In a large pan, cook the courgettes in the olive oil, seasoned with a little salt, till slightly soft and golden brown.
  • Meanwhile, whip the ricotta with the chives, parsley and lemon zest.
  • Once the courgettes are cooked, remove from the heat and add the lemon juice along with the basil. Stir to combine.
  • Plate up with the herby ricotta on the bottom of the plate, and courgettes piled up high on top, with slices of bread to dip in.
Lemon Basil Courgettes on Whipped Ricotta

Per serving of dip: 330kcal/ 24g fat/ 12g saturated fat/ 5.4g carbohydrates/ 1.9g fibre/ 22g protein

Courgette Chocolate Chip Cookies

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Courgettes in a cookie? Don’t knock it till you’ve tried it!

These cookies are made with spelt flour, mostly because I didn’t have any plain flour. However, using alternative grains to wheat is a great way to improve the biodiversity of the foods we grow, and not only help look after our planet, but also out gut microbiota which love different sources of fibre.

Makes 18 cookies

Ingredients

  • 1 medium courgette, around 220g, grated and the water squeezed out leaving you with around 150g “dry” courgette
  • 1 egg
  • 125g soft light brown sugar
  • 100g extra virgin olive oil
  • 1 tsp vanilla essence
  • 120g spelt flour
  • 1/4 tsp baking powder
  • 1/2 tsp bicarbonate of soda
  • 1/2 tsp ground sweet cinnamon
  • 130g jumbo rolled oats
  • 175g dark chocolate chips

Method

  • Add the courgette, egg, sugar, olive oil and vanilla to a large bowl and stir to combine.
  • In a separate bowl mix the flour, baking powder, bicarbonate of soda and cinnamon together.
  • Add the dry mix to the wet along with the oats and chocolate chip and mix together.
  • Measure out 50g per cookie onto a lined baking sheet, leaving a little gap between each cookie to allow for spreading when baking. You should get 18 cookies from this mixture.
  • Bake in an oven set to 180°C fan/ 200°C convection for 10-12 minutes, or till golden brown on the edges.
  • Allow to cool for 5 minutes on the tray before transferring to a wire rack.
Courgette Chocolate Chip Cookies

Per cookie: 191kcal/ 11g fat/ 3.5g saturated fat/ 19g carbohydrates/ 2.4g fibre/ 3.3g protein