Vegan Tiffin

Enjoy this plant based recipe with coffee or tea and the kiddies love it too.

Ingredients

2.5 Cups Dates

2 Tbsp. Peanut Butter

30g Cacao Powder

1 Box of Nairns Gingernut Oat Biscuits

80g Roasted Hazelnuts

Make from Scratch

In a food processor add dates, peanut butter and cacao powder. Blitz until a paste is formed. Pop into a big mixing bowl.

Add gingernut oat biscuits and roasted hazelnuts to food processor and blitz until they resemble medium size chunks. Add to mixing bowl.

Mix together and pour tiffin mixture onto a line baking tray. Level it out and pop in freezer for 3-4 hours before cutting into bite size squares.

Meatless Monday: Vegan Butterbean, Spinach & Coconut Curry

Meatless Monday is a global message to encourage individuals to omit meat from their diet one day a week. Simple.

This recipe is adapted from The Happy Pear in collaboration with Super Valu, Ireland. It is a mild curry. Depending on your toddlers taste buds, it can be considered toddler friendly whilst containing your 5 a day. I garnished my meal with chilli flakes and salt. In replacement of cashew nuts, I toasted and crushed peanuts. Onion and garlic are optional depending on dietary requirements.

Ingredients

  • 100g sweet potato or white potato, peeled and cubed
  • 1 courgette, cut into quarters
  • ½ carrot, grated
  • 3 x 400g tins of butter beans, drained and rinsed
  • 1 x 400ml tin of coconut milk
  • 1 Kallo low sodium vegetable stock cube, follow packet instructions
  • 2 tbsp mild curry powder
  • ½ lemon, juice only
  • 1 tbsp tamari or soy sauce
  • 100g baby spinach
  • a pinch of ground black pepper
  • ½ tsp chilli flakes, to garnish
  • Salt, to garnish

Made from Scratch

  • In a large saucepan add tsp extra virgin olive oil. Add chopped sweet potatoes, courgette, carrot and saute for a few minutes.
  • Add butterbeans and coconut milk, stock and curry powder. Bring to the boil.
  • Squeeze in the lemon juice and tamarind/soy sauce.
  • Add spinach and allow to wilt.
  • Toast some chopped nuts and garnish your dish.
  • Serve with rice, quinoa or cous cous.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Weekend Essentials: Banana Loaf

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People who love to eat are always the best people. – Julia Child”

After a gruelling Ultimate Circuit class in Haddins on a Friday morning or any work out in any country this little number can be celebrated. Enjoy a slice or three and kick back in a leisurely fashion.

The recipe is similar to the Porridge Bread recipe I posted a few weeks ago. It is simple to make and even simpler to eat!

Make From Scratch

10-12 slices (depending how you slice)

  • 4 large Ripe Bananas (3 to sweeten, 1 to decorate)
  • 360 grams Oats
  • 1/4 cup Buckwheat Flour ( if you don’t have it handy, you can omit)
  • 1 large tub 0% fat Greek Yogurt – I went for Glenisk
  • 1/3 Stevia ( I picked up Canderel brand in Spinneys)
  • 1 1/2 tsp. Cinnamon
  • 1/2 tsp. All Spice
  • 1 tsp. Bicarbonate of Soda
  • 1 tsp. Baking Powder
  • 2 tbsp. Shredded Coconut
  • 100% Unsweetened Hersey Cacao (purchase in Spinneys)
  • I added a mix of sunflower, pumpkin seeds to the mix for texture, you could try dried fruits like raisins or cherries.

Bake From Scratch 

  1. Preheat oven 170 degrees (fan oven), 1 hrs baking time for a nice crust.
  2. Mash three bananas.
  3. Pop yogurt in a mixing bowl add bicarb and baking soda. Allow it to fizz for a few minutes. Add the mashed banana and blend together.
  4. For the oats I added 50% to the food processor, blitzed until it resembled a flour consistency. If this is too much hassle, then you can just add all the oats to a large mixing bowl.
  5. Pop oat flour and oats in large mixing bowl – add buckwheat flour, stevia, cinnamon, all spice, shredded coconut, nut and seed mix. Mix until combined.
  6. Add the yogurt and banana mixture to the dry mixture and give it a good stir. If mixture has a dry appearance add 1-2 tbsp. liquid (I used almond milk).
  7. Pour the bread mix into a greased loaf tin. Get the fourth banana and cut in half. Press into the top of the bread. I grated 100% unsweetened cacao on top.
  8. Allow to cool before slicing and slather on the kerrygold butter like me or your favourite toppings.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

 

Egg Muffins

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This week I was strolling around the supermarket in Abu Dhabi and I stumbled on Golden Irish Fresh Free Range Eggs. Needless to say, I stashed a dozen in the basket whilst deciding what to make. A poached egg, fried egg, boiled or an omelette. Then I had a light bulb moment and thought Egg Muffins. I had an array of vegetables in the fridge and egg muffins are a great recipe to use up all the veg. Egg muffins are a convenient snack for when you are on-the-go , breakfast or like me after the gym.

To the mix I added mashed sweet potatoe, red peppers, garlic, chives, mushrooms, dijon mustard and topped with smashed avocado, chilli, lime and toasted pine nuts.

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Recipe

(makes 12 Muffins)

12 Golden Irish Eggs

145 grams Sweet Potatoe, mashed

Medium sized Red Pepper, chopped

1 punnet Mushrooms, chopped

1 Garlic Clove, grated

Handful of Chives

Dijon Mustard

Make from Scratch:

  • Preheat oven 180 degrees.
  • Boil: sweet potatoe, leave skin on , until soft and mash with  a dash of butter or liquid ( I use Koko coconut milk) and dijon mustard.
  • Wash, chop and saute: red pepper, mushrooms, grated garlic until soft. Mix in with mash potatoe.
  • Crack: eggs into large mixing boil, whisk. Add drop of coconut milk, chives. Mix in vegetable mix.
  • Grease: muffin tray, use 1/4 cup measurement to pour egg muffin mixture into the tray.
  • Bake: for 18-20 minutes until golden brown.

On the side I served smashed avocado, cherry tomatoes, chilli, lime and toasted pine nuts. Delicious.

Be sure to keep an eye out for the Golden Irish Eggs in your supermarket :

Golden Irish Logo “On our farms the crack is mighty and our hens run free. Just like us humans, hens need lots of fresh air and plenty of room to roam around and stretch their legs, in wide-open spaces. Healthier hens mean more nutritious and better tasting eggs”.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

Baked Falafels in a Zoodle & Carrot Nest

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Kick off Mondays with this delicious meat-free dish. I made a batch of these, they are very  handy to store in the fridge or lunch box and heat when the hunger strikes.  Falafels contain a nice variety of vegetables like chickpeas and sweet potatoes, to help you achieve and eat a healthy diet. Added to the dish is zoodles (zucchini spiralized), cherry tomatoes, coriander, shredded carrots and avocado. Sprinkled with sesame seeds, lime juice and chilli flakes.

* TIP: for convenience I buy the shredded carrots, white cabbage and purple cabbage mixes in the supermarket to make salads. They are very handy and quick , plus boost your plant intake.

Ingredients:

1 tin Chickpeas (drained)

1 Extra Large Sweet Potatoe

1/2 tsp. Turmeric,

2 Garlic Cloves,

1 tsp. Cumin, pinch Chilli Flakes, 1 tsp. Coriander Powder, 1 tsp. Tamari Sauce

pinch of Salt & Pepper.

Directions:
1. Peel and boil sweet potatoe, until soft.
2. Pop sweet potatoe, chickpeas, garlic, cumin, chili, coriander, tamari, salt & pepper. Blitz until smooth mixture is formed.
3. Roll the mixture into 4 burger patty shapes , sprinkle on black & white sesame seeds.
4. Pop on a tray & bake until golden brown. I baked for 25 minutes at 180 degrees, or if you want a crispy exterior leave for another 5 minutes.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

The Healthy Knickerbocker Glory

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The healthy “Knickerbocker Glory”, can be rustled up in minutes. Personally, I gulped it down post workout as I added Nua Naturals Rice Protein to the mix. Instead of the original recipe using ice-cream, I used frozen banana which gives a thick, creamy consistency. I have a stash of banana’s in the freezer , they are very handy for sweet treats and a good source of vitamin C, B6, potassium and fibre (Grotto, 2011). The red syrup is a blend of frozen raspberries and strawberries.

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Recipe

250 ml Koko Coconut Milk/Nut Milk/Dairy Milk/Coconut Water

1/2 Frozen Banana

1 Tbsp. Nua Naturals Rice Protein

1 Tsp. Honey ( you can add 1 Tbsp. if you prefer it sweeter)

1 Tbsp. Chia Seeds or Flax Seed

50 grams Frozen Raspberries or Strawberries or both

Method

  • Defrost: raspberries and strawberries under the grill in a bowl , add 3-4 tbsp. water. Once defrosted , blitz with a hand blender to form a syrup like consistency.
  • Grab your tall glass: pour the raspberry and strawberry syrup into the bottom of your tall glass.
  • Blitz: coconut milk, frozen banana, nua naturals rice protein, honey and chia seeds – until smooth. Pour into tall glass with the raspberry and strawberry syrup.
  • Top with some granola and drink it or eat it with a long spoon.

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Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

Eat the rainbow, don’t chase it x

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Puy Lentil & Coriander Pesto Bake with Sweet Potatoe Cauliflower Mash

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Puy Lentil & Coriander Pesto Bake with Sweet Potatoe Cauliflower Mash

Christmas has passed, it was wild. Amongst the many great experiences of Christmas like spending time with family and friends, I received a gift of The Happy Pear Cookbook. This book is brimming with simple vegetarian recipes and I am working my way through it each week.

This week I made the “Puy Lentil Pesto Bake with Sweet Potatoe Mash”, I made one alteration I used Sweet Potatoe & Cauliflower Mash. I also used 200 grams of puy lentils instead of 400 grams. In my opinion this dish tastes like a Shepherds’ Pie minus the mince. It is great to have in the fridge, very convenient for lunches or a quick snack.  I served it with zoodles and drizzled pesto and almonds on top.

The health benefits of coriander, sweet potatoe and cauliflower are outlined below (Grotto, 2011):

  • Coriander: good source of iron, magnesium and manganese – fresh coriander is delicious.
  • Sweet Potatoe: packed with vitamin A, beta-carotene, vitamin C, B6, manganese, potassium and fiber.
  • Cauliflower: low carbohydrate content, source of fiber, vitamin C, B vitamins, biotin and folate.

To learn more about vitamins visit the Linus Pauling Institute.

Recipe:

2 Medium Carrots, chopped

100 grams Green Beans, trimmed and chopped

300g Sweet Potatoes

300g Cauliflower Florets, chopped

200g Puy Lentils

2 Bay Leaves

½ tsp. Thyme

50 ml Tamari Sauce

100 ml Non Dairy Milk

Salt & Pepper

Pesto (Nut free, dairy free)

Fresh Coriander – I used 6 bunches

3 Garlic Cloves

¼ tsp. Apple Cider Vinegar

100 ml Extra Virgin Olive Oil

100 ml Water

Pinch Salt & Black Pepper

* Pop all ingredients in food processor and blitz until smooth, pour into a storage jar.

Method:

Wash & Chop: carrots, green beans, cauliflower florets, cube sweet potatoes leaving the skin for extra fibre.

Rinse: Puy lentils and pop them in saucepan with carrots, bay leaves, thyme, tamari sauce, 500-600 ml water, season with salt & peppers. Cooking time: 30 minutes.

Oven: Pop chopped cauliflower on a tray , drizzle with oil roast at 180 degrees for 20 minutes. This will be used for the mash.

Saucepan: add cubed sweet potatoes, cover with water and cook until soft.

Mash: Pop sweet potatoe and cauliflower in food processor add non-dairy milk, salt & pepper – blitz until mash consistency

Pesto: mix 3-4 tablespoons through the lentil mix.

Pyrex Dish: Pour lentil mix into a square Pyrex dish (25 cm x 25cm) and top with mash. Bake in the oven for 30 minutes at 180 – makes it nice and crispy.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Summer Banana Soft Serve

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The hot weather is back so it is imperative to stay hydrated throughout the day. Ice creams or popsicles are another great way to cool off. Ditch the store made ice-creams and try making your own banana soft serve. These are exceptionally easy to make a full of natural ingredients. A delicious, creamy treat for both adults and children. The health benefits of a Banana Soft Serve include:

  • Vitamin B6
  • Vitamin C
  • Potassium
  • Manganese
  • Bananas are a source of FOS – this is a prebiotic that helps probiotics thrive and boosts the absorption of B vitamins and mineral absorption.

I usually throw 5-6 banana’s into a freezer bag at the start of each week, keep them there for convenience. You can add many different flavours raw cacao, nut butters, pumpkin puree, applesauce, vanilla powder, cinnamon, ginger, allspice, cardamom,bee pollen,  coconut butter – the list is endless and your taste buds are the playground for this exciting recipe.

I made a fudge sauce to swirl through my banana soft, toasted some almonds and tossed in a few frozen berries. The recipe is gluten-free, grain free and dairy free. The only sugar present is fruit sugar. Always remember to eat in moderation. You will need a food processor to make the banana soft serve.

What you will need

(serves 2 people) 

Banana Soft Serve

3 medium-sized Frozen Banana’s

1tsp. Vanilla Powder

Fudge Sauce

4 Medjool Dates, pitted

1 Tbsp. Raw Cacao Powder

½ cup Coconut Milk

2 tbsp. Coconut Oil

Toppings

2-3 tbsp. Frozen Berries or Fresh

1 tbsp. Flaked Almonds, toasted

Method

  • Pit and chop dates. Blend dates and coconut milk together. Pour into a small saucepan and heat on medium temperature, add coconut oil and raw cacao powder. Stir until combined, remove from heat. Pop in a glass jar or serving bowl until ready to serve.  I added tablespoon to each glass. If you have any left over store in an airtight container in the fridge.Toast flake almonds under the grill until golden brown.
  • In a food processor add frozen bananas and vanilla powder. Blitz the frozen banana until it is well-combined and resembles an ice cream consistency.
  • As you can see from the images I layered mine in a tumbler glass. Feel free to eat your creation whatever way you like.

Nutritional Information Banana Soft Serve based on two people:

Calories: 315g (158 per serving), Carbs 81g (41g per serving), Fat 0, Protein 0, Sodium 3 (2 per serving), Sugar 42g (21 per serving)

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Vegetable Layered Pie Dish

DSC_4122“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world”,  J.R.R. Tolkien

A vegetable layered pie is sort of like a lasagne, crust-less quiche, casserole sort of dish. Instead of sheets of pasta I used beautiful layers of vitamin pumped vegetables. You can prepare this on a Sunday evening and have the leftovers as a lunch in work or it’s a great dish if you have guests coming around because it’s so simple to prepare. Either ways it is a comforting dish to devour and maybe sneak a glass of pinotage in as a treat (one glass not the bottle). I prepared sweet potato mash to accompany the dish. I boil them up and then pop them in food processor with some coconut oil, black pepper and salt, delicious. Also chop some avocado, squeeze of lime juice and a sprinkle of pink salt; perfect combo. This dish is grain free, gluten-free and contains a good balance of macro and micro nutrients. There is also a good balance of fibre.

Ingredients

Serves 4-6 

Meat Sauce

500 grams Free Range, Lean Beef Mince

2 Garlic Cloves, finely chopped

1 tbsp. Cumin

½-1 tsp. Cayenne Pepper (this will depend how spicey you like your food)

1 tin Tomatoes or make your own tomato sauce using a punnet of tomatoes and blitz them in the food processor.

Black Pepper & Salt to season 

Vegetables Layers

2 large carrots, peeled and chopped

1 Egg Plant, chopped

Handful Basil

5-6 Mushrooms

3-4 Courgettes, use a vegetable peeler to make ribbons

Topping                 

 Ricotta Cheese, sprinkled/scattered over the top

How to:

  • Preheat oven 180 degrees. Grease casserole dish with coconut oil.
  • Vegetable Layers: wash, peel and chop carrots. Chop the eggplant and place on a plate and sprinkle salt over; this will drain the excess water. After 5-10 minutes rinse and pat dry eggplant. Lightly fry medium heat (1 t sp. coconut oil) until soft and golden brown. Wash and chop the mushrooms. Wash, top and tail courgette and peel in ribbons/strips using the vegetable peeler.
  • Meat Sauce: In large saucepan add 1 tsp. coconut oil, finely chopped garlic, mince and spices, allow mince to brown. Add tomato sauce bought or homemade. Season.
  • Layering: place chopped carrots on the bottom, meat sauce, eggplant, meat sauce, basil and mushrooms, meat sauce, courgette ribbons. Drizzle a small drop (1 tbsp.) coconut oil over the top and cracked black pepper. This will keep the courgette from drying out.
  • Pop in the oven for 35-40 minutes. After 20-25 minutes remove from the oven and sprinkle ricotta cheese, over the top, pop back in for 15-20 minutes – golden brown.
  • Allow to cool. Serve with sweet potato mash, mixed green salad, chopped avocado, whatever your darling taste buds desire.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Coconut Loaf French Toast

DSC_4124“The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit”, St Frances de Sales

So it’s the weekend and you feel you deserve a treat? Perhaps “Coconut Loaf French Toast” might tickle your fancy? Grilled banana, homemade roasted almond butter made with love and drizzled in a raw cacao sauce, what more could you ask for. You will have to get the dishcloth and wipe the drool from around your mouth. The recipe is gluten-free, grain free and low in sugar. I used coconut milk to soak the bread, however, any nut milk would work or milk of choice. I made my own almond butter but you can use store bought. Always buy sugar and salt free nut butters. I did not make the almond butter the same time as the French toast, it was made a few days prior to this recipe. Some people might feel it is too much effort; therefore, store-bought might be the preferred option. You could use peanut butter, macadamia or cashew butter as an alternative option.

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Some of the health benefits tied to this dish includes:

Coconut Flour – By consuming coconut flour you can increase your fibre intake which will also reduce the absorption of sugar into the blood stream and help lower cholesterol. Two slices per serving, remember to eat in moderation.

Banana – vitamin B6, vitamin C, potassium, dietary fiber, and manganese.

Almond Butter – Almonds contain vitamin E and manganese. They are a source of magnesium, copper, riboflavin (vitamin B2), phosphorus and heart healthy mono-saturated fats. Eat in moderation.

Coconut Sugar – Low glycemic Index (GI) Sugar. (35 score). Is it a healthier version of refined sugars but should be consumed in moderation, substitute it 1:1.

What you will need:

Serves 2

French Toast

4 Slices Coconut Loaf (2 per person) {recipe here}

165ml Coconut Milk

1 Free Range Egg

1 tsp. Cinnamon Powder

1 tsp. Vanilla Powder

¼ tsp. Pink Rock Salt

Grilled Banana

2 small-medium sized Banana’s (1 per person)

Homemade Roasted Almond Butter

200grams Almonds (I used blanched)

¼ tsp. Pink Rock Salt

*I added 1 tbsp. cinnamon powder to my almond butter but it is not compulsory. You could add coconut sugar (1 tablespoon) or cacao powder (1 tablespoon) as an alternative.

 Raw Cacao Drizzle Sauce

2 tbsp. Extra Virgin Cold Pressed Coconut Oil, melted

1 tsp. Raw Cacao Powder

½ -1 tsp. Coconut Blossom Sugar (if you have a sweet tooth you will probably sway more towards the 1 teaspoon of added sugar)

Method

  • French Toast: In a large bowl add coconut milk, egg, cinnamon, vanilla and salt – whisk until combined. Heat pan to a medium temperature add ½ tsp. coconut oil. Soak the slices of coconut loaf in the liquid mixture; make sure they are not too soggy. Next pop them on the pan (I cooked two slices at a time, due to the size of the pan I have). Cook on both sides until golden brown.
  • Grilled Banana: turn on grill to medium heat. Remove skin, slice banana’s the down the middle, lengthways. Place on tray and grill until golden brown.
  • Homemade Roasted Almond Butter: preheat oven 175 degrees, place almonds on flat baking tray. Roast in oven for 25-30minutes until golden brown. Allow to cool. Pop in food processor and blitz. This can take about 20-25 minutes use a spatula to scrape down the mixture from the sides, switching the processor on and off until a creamy texture is formed.  Spoon into (your mouth) glass jar for storage.
  • Raw Cacao Drizzle Sauce: in a small serving bowl mix melted coconut oil, raw cacao, coconut sugar. Set aside until ready to pour over the dish.

DSC_4127As you can see from the photographs I layered the French toast with banana, almond butter, sprinkled coconut chips and poured cacao sauce over the top. Feel free to eat it whatever way you want, whip out the French press and enjoy.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x