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.

Guest Post: The Food Medic

This weeks blog post is a guest post by the inspiring Hazel Wallace, who is the founder of The Food Medic. Hazel has just released an e-Book “Clean Eats & Protein Treats”, full of delicious healthy, nutritious recipes. Hazel has provided Make & Bake From Scratch with a decadent but healthy raw fudge recipe for all my followers. Tease your taste buds in a nutritious fashion.

Fudge 1

Hazel Wallace, founder and director of The Food Medic, is a medical student studying in Wales. She is originally from Co.Louth in Ireland but moved to Cardiff to pursue a degree in Medical Sciences (Bsc). Following from this she continued her studies and enrolled in graduate entry Medicine (MBBcH). She is now entering her fourth year.

The Foodmedic arose from her medical background and interest in nutrition and fitness. She set up her blog in August 2013. Her idea is to show people that eating healthy or ‘clean’, can be enjoyable, uncomplicated and easy to incorporate into an everyday busy lifestyle.  On her blog you will find healthy recipes, many including protein powders, but also non-protein containing recipes and savoury dishes. She has just released her first recipe e-book ‘Clean Eats and Protein Treats’ which is available to buy through a number of distributors namely; Amazon and i-tunes.

You can find out more about the e-book here:

http://thefoodmedic.co.uk/2014/05/22/the-food-medic-clean-eats-and-protein-treats/

Make sure to follow The Food Medic  for more healthy treats, nutrition tips and advice :

www.thefoodmedic.co.uk

Twitter: @thefoodmedic

Instagram: @thefoodmedic

Fudge 2

Hazel’s Raw Fudge

Ingredients

(Makes 20 pieces)

2/3 Cup of Nut butter

¼ cup of raw cacao powder

¼ cup of Lucy Bee’s coconut oil

1 tbsp of Organic Burst Maca

2 tsp of vanilla essence

1/3 cup of agave nectar/organic honey

Extras: raw cacao nibs, roasted hazelnuts and goji berries

Method

  1. Bring a saucepan of shallow water to boil and then turn the heat down to simmering. Add the ingredients, apart from the ‘extras’, to a mixing bowl and place over the saucepan of hot water.
  2. Stir constantly for approximately 1-2 minutes until the mixture is completely combined. Be careful not to overheat the mixture as this will disturb the texture of the fudge.
  3. Line a baking tray (I used a bread tin!) with cling film and pour the mixture into the tray.
  4.  4. Cover with cling film and pat down the mixture so the top layer is even.
  5. Chill in the fridge for approximately 1hr, or until the mixture is solid, and remove from the cling film. Chop into bite sized pieces and store in a jar in the fridge.

Twitter: https://twitter.com/_HazelWallace

Instagram: http://instagram.com/thefoodmedic

Blog: http://thefoodmedic.wordpress.com/

Nourish your body from the inside out x

Raw Cacao, Coconut & Peanut Butter Truffles

DSC_4178“We all eat, and it would be a sad waste of opportunity to eat badly”, (Anna Thomas).

These delicious treats are extremely quick and easy to construct when that sweet tooth starts misbehaving. They are made of Medjool dates, raw cacao powder, peanut butter, unsweetened desiccated coconut, coconut milk, coconut oil. There is no added sugar but that is not a dispensation to eat the whole batch; balance is key.

The great thing about these raw truffles is you can add your favourite flavours, since Christmas is only around the corner I plan on making a batch with Christmas flavours like ginger, nutmeg, cinnamon and orange rind. Other flavours you could experiment are coffee, vanilla, hemp powder, baobab powder, maca, lucuma – the list is endless.

 Ingredients

(Makes 18)

1 cup Desiccated Unsweetened Coconut

¼ cup Raw Cacao Powder

4-5 heaped Tbsp. Peanut Butter or any nut butter (unsweetened & unsalted)

2 Tbsp. Extra Virgin Coconut Oil

5-6 Medjool Dates, pitted & chopped

4-5 Tbsp. Coconut Milk or liquid of choice

1 Tsp. Cinnamon

Method

  • I used Medjool dates, they need to be pitted and chopped. Add all ingredients except coconut milk to the food processor. Blitz, gradually add coconut milk. Once the mixture is well combined it is ready to roll.
  • Use a teaspoon measurement to scoop out the mixture, as you would with an ice cream scoop. Roll into beautiful raw truffle shapes.
  • In a large lunchbox add desiccated coconut to cover the truffles, roll each on around gently until fully covered – as you can see from image attached.
  • Pop into a large lunchbox and store in the fridge to chill for about an hour before devouring.

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

Raw Bounty Squares

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I love the idea of a “Bounty Bar”, mostly because it contains coconut. There is no other reason. This fuelled my attempts to rustle up my own version minus all the added preservatives. I made squares not bars because squares were easier to cut. It is simple as that. You can roll the mixture into bliss balls too or if you have any fancy moulds you can use those to give the mixture a more attractive look. The recipe I came up with is raw, gluten-free, dairy free and low in sugar. Recently, I checked out the ingredients on a Bounty Bar. A bar contains the following:

  •  Sugar (first ingredient, the bar contains very high levels of sugar)
  • Desiccated Coconut
  • Glucose Syrup (more sugar)
  • Cocoa Butter
  • Cocoa Mass
  • Skimmed Milk Powder
  • Emulsifiers
  • Soya Lecithin
  • E471 Lactose (E471 acts as an emulsifier for desired emulsion stability, consistency, smooth texture and particle suspension). Further reading on Emulsifiers
  • Milk Fat
  • Whey Powder
  • Humectant (food additive that keeps food moist)
  • Glycerol Salt
  • Natural Vanilla Extract

All the above ingredients = a Bounty Bar. Long list? Who knew humectant could be so satisfying. Also from looking at the first three ingredients we can see that sugar is added twice suggesting high sugar content. Of course one will need to weigh up their health, nutrition and fitness goals before deciding if this is an issue. From a personal point of view I would prefer to make my own.

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Raw Bounty Squares contain:

  •  2 cups Desiccated Coconut , unsweetened ( I did add a tablespoon of almond pulp from making almond milk but it is not necessary for the recipe to work)
  •  165ml Coconut Milk
  • 3 tbsp. Coconut Oil, melted
  • 3-4 tbsp. Coconut Sugar ( I added 3 , sweet enough for my taste buds) /Date Paste
  • 1 tbsp. Cinnamon
  • 1 tsp. Vanilla Powder

Directions

  • Melt coconut oil ( I usually put the jar in a saucepan with a drop of water to heat it up and melt it down, medium heat)
  • In a large mixing bowl add desiccated coconut, coconut milk, coconut oil, coconut sugar, cinnamon and vanilla powder. Stir the mixture until it has combined.
  • Pour mixture into an 8×8 square baking pan, lined with grease-proof paper.
  • Pop in the freezer for about an hour, allow to set.
  • Remove and make the chocolate coating, pop back in for 10 minutes.
  • Keep the squares stored in an airtight container in the fridge.

Chocolate Coating: 

Option 1:

5 tbsp. Extra Virgin Coconut Oil

3 tbsp. Cacao Powder

1-2 tbsp. Coconut Sugar

  • In bowl add all ingredients and melt over a saucepan of hot water, stir occasionally and combine mixture. Once melted pour over the bounty base. Pop back in the freezer for 5-10 minutes to allow to set. Keep the squares stored in an airtight container in the fridge.

 Option 2:

200grams 70%, 85% or 90% Dark Chocolate

  • Melt in a bowl over a saucepan of hot water and pour over the base. Pop back in the freezer for 5-10 minutes to allow to set.

 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

No Bake Chocolate Chip Cookies

DSC_3804No bake cookies are extremely easy to make and gobble up. They are made from nuts, dates, goji berries, golden flaxseed, vanilla powder and 90% Lindt chocolate. All you need is a food processor, a round or square pan and a small scone cutter. Store them in a lunch box in the fridge or freezer. 90% Lindt chocolate can be purchased in Tesco, Ireland and Woolworths, South Africa. Alternatively you can use 70% or 85% but 90% is the nicest, silkiest richest chocolate ever made. For the recipe I used Medjool dates but pitted dates will work fine too. This recipe is gluten-free and grain free. A great healthy alternative to processed treats and oozing with health benefits, such as:

  • Goji berries are a great alternative to raisins or dried cranberries. They contain high levels of vitamin C which will benefit your skin, immune system and eyesight. These berries belong to the same family as tomatoes, potatoes, peppers and eggplant.
  • Golden Flaxseed is an abundant source of EFA’s (essential fatty acids) Omega 3’s. They also contain vitamin E which is essential for radiant skin as it protects the skin from harmful free radicals. These little bombshells also contain B vitamins and are rich in potassium, manganese, calcium, iron, magnesium, zinc and selenium. These chewy seeds hold the cookies together and also work wonders for your digestion. 

What you will need:

1.5 cups Nut Mix (I used almonds, pumpkin seeds, brazil nuts and cashews)

5-6 Medjool Dates, remove stones and chop

4 tbsp. Goji Berries, soak for 20 minutes before using

1 tbsp. Golden Flaxseed

1 tsp. Vanilla Powder

4-5 squares 90% Lindt Chocolate, break into small pieces

The Execution:

  • Soak dates and goji berries in warm water for 20 minutes before beginning the process.
  • In the food processor add nut mix, vanilla powder, soaked dates/ goji berries and golden flaxseed. Pulse the mixture until it has a crumb like consistency. If the mixture looks dry add 4 tbsp. warm water until it holds together. You may need to add more. I added 4 tbsp. and it worked perfectly.
  • Break in chocolate pieces and blitz the mixture until combined.
  • Scoop the mixture into a round or square pan and flatten until it is leveled. Press down firmly to ensure it sticks together. Pop in freezer for 20 minutes.
  • Remove from freezer after 20 minutes, grab your scone cutter and cut out the cookies. As you can see from the image I used the smallest shape to make mini cookies. They will need to be stored in the fridge in an airtight container.

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

Raw Carrot, Zucchini, Apricot & Poppy Seed Summer Salad with an Orange Vinaigrette

DSC_3536“Everything in moderation, including moderation”, Oscar Wilde

I am back in South Africa after a three-week break in Ireland. It was a great trip and the weather was similar to South Africa. In twenty years from now people will say to each other “Do you remember the summer of 2013”, for those who missed it , shame. We had the bbq going crazy over the three weeks. As you can see in the above image, the Master Chef a.k.a My Dad is breaking out his culinary skills and preparing the bbq for some succulent Rib Eye Steaks, pictured below. As you can see he is cooking up a creamy mushroom sauce in the pan and will enjoy it with a nice Spanish Rioja, “Finca Labarca”. For dessert, Mam baked pears and apples in coconut oil and cinnamon then topped it with COYO yogurt. COYO yogurt is a dairy free yogurt made from coconut milk “heaven in a mouthful”.  It is important to break out every now and then and that is exactly what I did when I sat down to eat this comforting home cooked feast.

DSC_3548I added my own culinary twists to the mix and made a “Carrot, Zucchini, Apricot & Poppy Seed Raw Salad with an Orange Vinaigrette”.  Carrots are packed with Vitamin A, K and C.  Zucchini or Courgettes are bursting with vitamin A, C, folate, potassium and lutein. They are 95% water. Apricots contain powerful antioxidants and great for digestion. Poppy seeds are an excellent of source B-complex vitamins such as thiamine, pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid. The zucchini or courgettes were picked from this abundant garden in Rathdrum, Co. Wicklow, Ireland.

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To make the salad I used:

4 Large Carrots

2 Medium Sized Zucchini’s

6-7 Organic Dried Apricots

1 tablespoon Poppy Seeds, sprinkle over the salad mix

  • Wash the veg. Top and tail the carrots and zucchini. Use a potato peeler and shave off the first layer on the vegetables. Next shave the vegetables in strips as seen in the image above. Shave with peeler until you have reached the core, I ate the leftovers raw. 
  • Chop dried apricots in strips and toss in salad mix. Sprinkle poppy seeds all over the top.

To make the Orange Vinaigrette you will need:

3-4 tablespoons Cold Pressed Olive Oil

1-2 tablespoons Apple Cider Vinegar

1 tablespoon Rice Syrup

1/2 Orange, juice only

1 Orange Slice

Coarse Sea Salt

Fresh Ground Pepper

  • Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your salad.

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

Homemade Spicy Parsnip Wedges

DSC_3444I am an avid fan of sweet potato wedges/chips for lunch/dinner but parsnip wedges are a great alternative. You can also thinly slice the parsnip and roast a healthy crisp. I spiced things up a little bit and added curry powder and cayenne pepper. They tasted great with my homemade burgers.

Parsnips contain folic acid, vitamin C, potassium, manganese, bioflavonoids and carotenoids. Roast these beauties with coconut oil for maximum antioxidant absorption.

What you will need:

5-6 Parsnips (I used small ones, if you have any left overs pop them in your lunchbox for the following day)

2 tbsp. Extra Virgin Coconut Oil, melted

1-2 tbsp. Curry Powder

¼ tsp. Cayenne Pepper

Pink Salt & Pepper

How to prepare

  • Preheat oven 180 degrees and line a flat baking tray with tin foil or greaseproof paper.
  • Wash, peel and chop parsnips into wedge like shapes. Pop them into a bowl and pour on coconut oil and spices. Ensure the parsnips are coated evenly.
  • Roast in the oven for about 40-45 minutes until they are crispy.

DSC_3440Be 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

Coconut & Cacao Bliss Balls

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“To be happy-one must find one’s bliss”, Gloria Vanderbilt

These little beauties are a real treat, hard not to eat the whole batch! They are made from desiccated coconut, cacao powder, medjool dates, cinnamon, vanilla powder, chia seeds, coconut oil and water. Of course you can sprinkle your own twist on them. They are gluten-free, dairy free, grain free and egg free. So if you have a sweet tooth get happy in the kitchen and make Coconut & Cacao Bliss Balls.

Ingredients

1 cup Almonds & Pumpkin Seeds (preferably activated)

4-5 Medjool Dates, pitted and roughly chopped

¼ cup Raw Cacao Powder or Cocoa Powder

½ cup Unsweetened Desiccated Coconut

Pinch Cinnamon Powder

1 teaspoon Vanilla Powder

1 tablespoon Chia Seeds

3-4 tablespoons Coconut Oil, melted

Method

  • Remove seeds from dates and roughly chop.
  • In a food processor add nuts, dates, cacao powder, desiccated coconut, cinnamon, vanilla powder, chia seeds and coconut oil. Blitz until all ingredients are combined. It should have a paste like consistency. If it appears to look dry add a small drop of filtered water until the mixture sticks together.
  • Break off bite size pieces and roll them into firm balls with your hands. Roll the balls in desiccated coconut, place them on a plate and pop to the fridge to chill.

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

Eat Real, Great Feel x

Wholesome Muffins

Psyllium Husk Muffins-2This recipe was inspired by My New Roots. I made my own changes to the recipe by swapping oats for almond flour, adding dates, apple slices and all spice. I made a loaf of bread and six muffins. I made a loaf in a bread pan and muffins in a silicone mold. The silicone mold wins hands down for me; it is easier to remove the contents.

The beauty of this recipe is you can chop and change it to suit your taste buds. The bread/muffins can be devoured at breakfast, lunch, dinner or as snack. Winter is approaching in South Africa and the bread/muffins would be great with a warm, hearty, soup.  It is a low carb recipe, gluten-free, dairy free, egg free and exploding with fibre. The high fibre content comes from the Psyllium Husks. To read more about Psyllium Husks click here.  Word to the wise be sure to drink plenty of water when consuming Psyllium Husks. You can purchase Psyllium Husks in your local health food store.

Ingredients

1 cup Pumpkin seeds

½ cup Sesame Seeds

½ cup  Golden Flax seeds

1 ½ cups Almonds

2 cups Almond Flour

2 Tbsp. Chia Seeds

4 Tbsp. Psyllium Husks

1 tsp. Pink Rock Salt

5 Medjool Dates, chopped ( you can use 1 Tbsp. honey or rice syrup as sweetener instead of dates)

Handful unsweetened Dried Apple slices

½ tsp. All Spice (non irradiated)

3 ½ Tbsp. melted Extra Virgin Coconut Oil

2 cups Filtered Water/Milk

Method

  • In a large mixing bowl add all dry ingredients except Medjool dates. Combine. In a medium size saucepan on a medium heat add water/milk, coconut oil and dates or honey. Allow the coconut oil to melt, stir.
  • Remove from heat and pour over dry mixture, stir the ingredients and combine. Scoop the bread/muffin mixture into the silicon mold and leave it sitting on the counter for 1.5-2 hours. This will allow the chia seeds, flax seeds and psyllium husks to form a gel like substance; this is what holds the bread together. You could compare it to an egg replacement mixture.
  • Preheat oven 160 degrees. Bake in the oven for 30 minutes. I left it in till it was crispy and crunchy. Remove from oven and allow to cool.
  •  Once they are ready to eat you can slather on kerrygold butter, your favourite nut butter or a homemade sugar-free jam.

Psyllium Husk Muffins

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

Eat Real, Great Feel!

 

The Breakfast Club: Walnut Pancakes with Macadamia & Raw Cacao Butter

Day Three of “The Breakfast Club”, with Madeleine Shaw, Nutritional Coach. This recipe is by Me or “Make & Bake From Scratch”. It is simply delicious. If you missed Day One ” Mon Petit Chou Fleur“, and Day Two “Banana Breaky Bites“, you can read about them by clicking the links.

DSC_3100This recipe works great on Saturday or Sunday morning when you have time on your hands. I used walnut flour but feel free to change to ground almonds or coconut flour. It is a very simple recipe with delicious flavours. The macadamia and raw cacao butter is rich and chocolaty like a homemade nutella without all the added sugar. The recipe is gluten-free, wheat free and dairy free.

Walnut Flour Pancakes

(Makes 6-7 pancakes)

2/3 cup Walnut Flour (I make my own in the food processor)

3 Free Range Eggs

¼ teaspoon Baking Soda

1 teaspoon Vanilla Powder

1 teaspoon Rice Syrup/Honey, you can add more if you have a sweet tooth but be sugar conscious or substitute the rice syrup with half of a banana

Drop of Almond Milk/Coconut Milk

Method

Walnut Flour: I make my own walnut flour using the food processor. Add 100g Walnut to the processor. Blitz until crumbly texture forms, similar to ground almonds. Be careful not to overdo it or it will turn into butter. Viola! Walnut Flour. Store left over flour in an airtight container.

Next add ingredients to the food processor, combine. In a 16cm (small pancake frying pan) frying pan add ½ teaspoon of extra virgin coconut oil, once melted pour the pancake mixture in the pan. Cook on both sides till golden brown.

Remove from the pan; serve with raspberries and macadamia & raw cacao butter.

Macadamia & Raw Cacao Butter

2 heaped tablespoons Unsweetened Macadamia Nut Butter

1 teaspoon Raw Cacao Powder

Drop of Coconut Water 

Method

Pop in food process, blitz until combined or you could add the ingredients to a jug and mix together with a spoon. Serve in a little side dish.

DSC_3099Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!